{"id":4511,"date":"2021-10-01T19:04:32","date_gmt":"2021-10-01T11:04:32","guid":{"rendered":"https:\/\/physicfit.com\/?p=4511"},"modified":"2022-09-08T11:59:56","modified_gmt":"2022-09-08T03:59:56","slug":"hip-thrust","status":"publish","type":"post","link":"https:\/\/physicfit.com\/hip-thrust\/","title":{"rendered":"\u3010\u81c0\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4f60\u505a\u5c0d\u4e86\u55ce\uff1f\u9084\u662f\u5176\u5be6\u5728\u7df4\u8170\u3001\u7df4\u817f\uff1f\u871c\u6843\u81c0\u3001\u7ff9\u81c0\u990a\u6210\uff01"},"content":{"rendered":"\n<p>\u7537\u751f\u5230\u5e95\u9700\u4e0d\u9700\u8981\u7df4\u81c0\u90e8\uff1f\u5973\u751f\u7df4\u81c0\u63a8\u3001\u4e0d\u7df4\u6df1\u8e72\u662f\u56e0\u70ba\u4e0d\u60f3\u8981\u817f\u7c97\uff0c\u4f46\u60f3\u8981\u5c41\u80a1\u7ff9\u4e00\u9ede\uff1f\u7df4\u5b8c\u81c0\u63a8\u6703\u8170\u9178\u662f\u6b63\u5e38\u7684\uff1f<\/p>\n\n\n\n<p>\u4ee5\u4e0a3\u500b\u662f\u5927\u5bb6\u6700\u5e38\u554f\u5230\u7684\u554f\u984c\uff0c\u751a\u81f3\u4e5f\u6709\u4e0d\u5c11\u4eba\u89ba\u5f97\u7df4\u5c41\u80a1\u662f\u591a\u9918\u7684&#8230; \u7a76\u7adf\u9019\u4e9b\u7406\u8ad6\u5230\u5e95\u5c0d\u4e0d\u5c0d\uff1f\u76f8\u4fe1\u4f60\u4e00\u5b9a\u4e5f\u5f88\u60f3\u77e5\u9053<\/p>\n\n\n\n<p>\u4eca\u5929\u5c31\u8b93\u6211\u900f\u904e\u9019\u7bc7\u6587\u7ae0\uff0c\u5e36\u4f60\u4e00\u6b65\u4e00\u6b65\u7684\u4e86\u89e3\u300c\u6b63\u78ba\u7684\u300d\u81c0\u63a8\u52d5\u4f5c\uff0c\u4ee5\u53ca\u81c0\u63a8\u8a13\u7df4\u5230\u5e95\u53ef\u4ee5\u5e36\u4f86\u54ea\u4e9b\u597d\u8655<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<!--JB Tracker--> <script type=\"text\/javascript\"> var _paq = _paq || []; (function(){ if(window.apScriptInserted) return; _paq.push(['clientToken', 'P%2bsIjEMd6oQ%3d']); var d=document, g=d.createElement('script'), s=d.getElementsByTagName('script')[0]; g.type='text\/javascript'; g.async=true; g.defer=true; g.src='https:\/\/prod.benchmarkemail.com\/tracker.bundle.js'; s.parentNode.insertBefore(g,s); window.apScriptInserted=true;})(); <\/script> <!--\/JB Tracker--> <!-- BEGIN: Benchmark Email Signup Form 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noopener\">\u6f22\u514b\u5065\u8eab\u300c\u9ad8\u96c4\u300d\u4e00\u5c0d\u4e00\u6559\u7df4\u8ab2<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_63 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\">\u5167\u5bb9\u76ee\u9304<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6601baea4f8f4\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6601baea4f8f4\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/physicfit.com\/hip-thrust\/#1_%E4%BB%80%E9%BA%BC%E6%98%AF%E8%87%80%E6%8E%A8%EF%BC%9F%E5%8F%AF%E4%BB%A5%E7%B7%B4%E5%88%B0%E5%93%AA%E4%BA%9B%E8%82%8C%E7%BE%A4%EF%BC%9F\" title=\"1. \u4ec0\u9ebc\u662f\u81c0\u63a8\uff1f\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f\">1. \u4ec0\u9ebc\u662f\u81c0\u63a8\uff1f\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/physicfit.com\/hip-thrust\/#2_%E8%87%80%E6%8E%A8%E6%9C%89%E5%93%AA%E4%BA%9B%E5%A5%BD%E8%99%95%EF%BC%9F%E5%93%AA%E4%BA%9B%E4%BA%BA%E9%81%A9%E5%90%88%E7%B7%B4%EF%BC%9F\" title=\"2. \u81c0\u63a8\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u54ea\u4e9b\u4eba\u9069\u5408\u7df4\uff1f\">2. \u81c0\u63a8\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u54ea\u4e9b\u4eba\u9069\u5408\u7df4\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/physicfit.com\/hip-thrust\/#3_%E8%87%80%E6%8E%A8_vs_%E6%B7%B1%E8%B9%B2%EF%BC%8C%E5%93%AA%E4%B8%80%E5%80%8B%E8%87%80%E9%83%A8%E7%99%BC%E5%8A%9B%E5%A4%9A%EF%BC%9F\" title=\"3. \u81c0\u63a8 vs \u6df1\u8e72\uff0c\u54ea\u4e00\u500b\u81c0\u90e8\u767c\u529b\u591a\uff1f\">3. \u81c0\u63a8 vs \u6df1\u8e72\uff0c\u54ea\u4e00\u500b\u81c0\u90e8\u767c\u529b\u591a\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/physicfit.com\/hip-thrust\/#4_%E7%82%BA%E4%BB%80%E9%BA%BC%E8%87%80%E6%8E%A8%E8%83%BD%E5%88%BA%E6%BF%80%E5%88%B0%E6%9B%B4%E5%A4%9A%E8%87%80%E9%83%A8%EF%BC%9F\" title=\"4. \u70ba\u4ec0\u9ebc\u81c0\u63a8\u80fd\u523a\u6fc0\u5230\u66f4\u591a\u81c0\u90e8\uff1f\">4. \u70ba\u4ec0\u9ebc\u81c0\u63a8\u80fd\u523a\u6fc0\u5230\u66f4\u591a\u81c0\u90e8\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/physicfit.com\/hip-thrust\/#5_%E6%A7%93%E9%88%B4%E8%87%80%E6%8E%A8%EF%BC%96%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"5. \u69d3\u9234\u81c0\u63a8\uff16\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\">5. \u69d3\u9234\u81c0\u63a8\uff16\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/physicfit.com\/hip-thrust\/#Step1_%E6%94%BE%E7%BD%AE%E8%87%A5%E6%8E%A8%E6%A4%85%E5%BE%8C%EF%BC%8C%E8%BA%AB%E9%AB%94%E8%A6%81%E8%BA%BA%E5%A4%9A%E9%AB%98%EF%BC%9F\" title=\"Step1. \u653e\u7f6e\u81e5\u63a8\u6905\u5f8c\uff0c\u8eab\u9ad4\u8981\u8eba\u591a\u9ad8\uff1f\">Step1. \u653e\u7f6e\u81e5\u63a8\u6905\u5f8c\uff0c\u8eab\u9ad4\u8981\u8eba\u591a\u9ad8\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/physicfit.com\/hip-thrust\/#Step2_%E5%A6%82%E4%BD%95%E6%8C%91%E9%81%B8%E5%90%88%E9%81%A9%E7%9A%84%E6%A7%93%E9%88%B4%E8%87%80%E6%8E%A8%E9%87%8D%E9%87%8F%EF%BC%9F\" title=\"Step2. \u5982\u4f55\u6311\u9078\u5408\u9069\u7684\u69d3\u9234\u81c0\u63a8\u91cd\u91cf\uff1f\">Step2. \u5982\u4f55\u6311\u9078\u5408\u9069\u7684\u69d3\u9234\u81c0\u63a8\u91cd\u91cf\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/physicfit.com\/hip-thrust\/#Step3_%E6%A7%93%E9%88%B4%E8%A6%81%E6%94%BE%E5%9C%A8%E8%BA%AB%E4%B8%8A%E5%93%AA%E5%80%8B%E4%BD%8D%E7%BD%AE%EF%BC%9F%E6%80%8E%E9%BA%BC%E8%B5%B7%E6%A7%93%EF%BC%9F\" title=\"Step3. \u69d3\u9234\u8981\u653e\u5728\u8eab\u4e0a\u54ea\u500b\u4f4d\u7f6e\uff1f\u600e\u9ebc\u8d77\u69d3\uff1f\">Step3. \u69d3\u9234\u8981\u653e\u5728\u8eab\u4e0a\u54ea\u500b\u4f4d\u7f6e\uff1f\u600e\u9ebc\u8d77\u69d3\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/physicfit.com\/hip-thrust\/#Step4_%E8%87%80%E6%8E%A8%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%8C%E9%9B%99%E8%85%B3%E8%B7%9D%E9%9B%A2%E8%A6%81%E8%B8%A9%E5%A4%9A%E9%81%A0%EF%BC%9F\" title=\"Step4. \u81c0\u63a8\u9810\u5099\u59ff\u52e2\uff0c\u96d9\u8173\u8ddd\u96e2\u8981\u8e29\u591a\u9060\uff1f\">Step4. \u81c0\u63a8\u9810\u5099\u59ff\u52e2\uff0c\u96d9\u8173\u8ddd\u96e2\u8981\u8e29\u591a\u9060\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/physicfit.com\/hip-thrust\/#Step5_%E5%AE%8C%E6%88%90%E4%B8%80%E4%B8%8B%E8%87%80%E6%8E%A8%EF%BC%8C%E8%A1%8C%E7%A8%8B%E8%A6%81%E5%A4%9A%E5%AE%8C%E6%95%B4%EF%BC%9F%E7%9F%AD%E7%A8%8B%E6%84%9F%E5%8F%97%E5%BA%A6%E6%9B%B4%E5%A5%BD%EF%BC%9F\" title=\"Step5. \u5b8c\u6210\u4e00\u4e0b\u81c0\u63a8\uff0c\u884c\u7a0b\u8981\u591a\u5b8c\u6574\uff1f\u77ed\u7a0b\u611f\u53d7\u5ea6\u66f4\u597d\uff1f\">Step5. \u5b8c\u6210\u4e00\u4e0b\u81c0\u63a8\uff0c\u884c\u7a0b\u8981\u591a\u5b8c\u6574\uff1f\u77ed\u7a0b\u611f\u53d7\u5ea6\u66f4\u597d\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/physicfit.com\/hip-thrust\/#Step6_%E5%9C%A8%E5%81%9A%E8%87%80%E6%8E%A8%E6%99%82%EF%BC%8C%E7%9C%BC%E7%9D%9B%E8%A6%81%E7%9C%8B%E5%93%AA%E8%A3%A1%EF%BC%9F\" title=\"Step6. \u5728\u505a\u81c0\u63a8\u6642\uff0c\u773c\u775b\u8981\u770b\u54ea\u88e1\uff1f\">Step6. \u5728\u505a\u81c0\u63a8\u6642\uff0c\u773c\u775b\u8981\u770b\u54ea\u88e1\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/physicfit.com\/hip-thrust\/#6_%E8%87%80%E6%8E%A8%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E5%8A%A0%E5%85%A5%E7%BF%B9%E8%87%80%E5%9C%88\" title=\"6. \u81c0\u63a8\u5c0f\u6280\u5de7\uff1a\u52a0\u5165\u7ff9\u81c0\u5708\">6. \u81c0\u63a8\u5c0f\u6280\u5de7\uff1a\u52a0\u5165\u7ff9\u81c0\u5708<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/physicfit.com\/hip-thrust\/#7_%E8%87%80%E6%8E%A8%E7%9A%84%EF%BC%93%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\" title=\"7. \u81c0\u63a8\u7684\uff13\u500b\u5e38\u898b\u932f\u8aa4\">7. \u81c0\u63a8\u7684\uff13\u500b\u5e38\u898b\u932f\u8aa4<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/physicfit.com\/hip-thrust\/#%E2%9D%B6_%E8%85%B0%E6%A4%8E%E9%81%8E%E5%BA%A6%E4%BC%B8%E5%B1%95\" title=\"\u2776 \u8170\u690e\u904e\u5ea6\u4f38\u5c55\">\u2776 \u8170\u690e\u904e\u5ea6\u4f38\u5c55<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/physicfit.com\/hip-thrust\/#%E2%9D%B7_%E8%A1%8C%E7%A8%8B%E5%A4%AA%E7%9F%AD%E3%80%81%E9%80%9F%E5%BA%A6%E5%A4%AA%E5%BF%AB\" title=\"\u2777 \u884c\u7a0b\u592a\u77ed\u3001\u901f\u5ea6\u592a\u5feb\">\u2777 \u884c\u7a0b\u592a\u77ed\u3001\u901f\u5ea6\u592a\u5feb<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/physicfit.com\/hip-thrust\/#%E2%9D%B8_%E7%94%A8%E8%85%B0%E3%80%81%E8%85%BF%E5%9C%A8%E5%81%9A%E8%87%80%E6%8E%A8\" title=\"\u2778 \u7528\u8170\u3001\u817f\u5728\u505a\u81c0\u63a8\">\u2778 \u7528\u8170\u3001\u817f\u5728\u505a\u81c0\u63a8<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/physicfit.com\/hip-thrust\/#8_%E8%87%80%E6%8E%A8%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_FAQ\" title=\"8. \u81c0\u63a8\u5e38\u898b\u554f\u984c FAQ\">8. \u81c0\u63a8\u5e38\u898b\u554f\u984c FAQ<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/physicfit.com\/hip-thrust\/#Q1%EF%BC%9A%E8%87%80%E6%8E%A8%E5%88%B0%E5%BA%95%E8%A9%B2%E7%94%A8%E8%87%80%E6%8E%A8%E6%A9%9F%EF%BC%9F%E9%82%84%E6%98%AF%E7%94%A8%E6%A7%93%E9%88%B4%EF%BC%9F\" title=\"Q1\uff1a\u81c0\u63a8\u5230\u5e95\u8a72\u7528\u81c0\u63a8\u6a5f\uff1f\u9084\u662f\u7528\u69d3\u9234\uff1f\">Q1\uff1a\u81c0\u63a8\u5230\u5e95\u8a72\u7528\u81c0\u63a8\u6a5f\uff1f\u9084\u662f\u7528\u69d3\u9234\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/physicfit.com\/hip-thrust\/#Q2%EF%BC%9A%E7%94%B7%E7%94%9F%E5%88%B0%E5%BA%95%E8%A6%81%E4%B8%8D%E8%A6%81%E5%81%9A%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%9F\" title=\"Q2\uff1a\u7537\u751f\u5230\u5e95\u8981\u4e0d\u8981\u505a\u81c0\u90e8\u8a13\u7df4\uff1f\">Q2\uff1a\u7537\u751f\u5230\u5e95\u8981\u4e0d\u8981\u505a\u81c0\u90e8\u8a13\u7df4\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/physicfit.com\/hip-thrust\/#Q3%EF%BC%9A%E8%87%80%E6%8E%A8%E5%8F%AF%E4%BB%A5%E5%81%9A%E5%BE%88%E9%87%8D%EF%BC%8C%E4%BD%86%E8%B5%B7%E6%A7%93%E6%9C%89%E5%9B%B0%E9%9B%A3%EF%BC%9F\" title=\"Q3\uff1a\u81c0\u63a8\u53ef\u4ee5\u505a\u5f88\u91cd\uff0c\u4f46\u8d77\u69d3\u6709\u56f0\u96e3\uff1f\">Q3\uff1a\u81c0\u63a8\u53ef\u4ee5\u505a\u5f88\u91cd\uff0c\u4f46\u8d77\u69d3\u6709\u56f0\u96e3\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/physicfit.com\/hip-thrust\/#Q4%EF%BC%9A%E8%87%80%E6%8E%A8%E9%83%BD%E5%8F%AA%E7%B7%B4%E5%88%B0%E8%85%BF%EF%BC%8C%E5%B1%81%E8%82%A1%E6%B2%92%E6%84%9F%E8%A6%BA%EF%BC%9F\" title=\"Q4\uff1a\u81c0\u63a8\u90fd\u53ea\u7df4\u5230\u817f\uff0c\u5c41\u80a1\u6c92\u611f\u89ba\uff1f\">Q4\uff1a\u81c0\u63a8\u90fd\u53ea\u7df4\u5230\u817f\uff0c\u5c41\u80a1\u6c92\u611f\u89ba\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/physicfit.com\/hip-thrust\/#Q5%EF%BC%9A%E8%87%80%E6%8E%A8%E5%AE%8C%E7%99%BC%E7%8F%BE%E5%A4%A7%E8%85%BF%E6%B7%A4%E9%9D%92%EF%BC%8C%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F\" title=\"Q5\uff1a\u81c0\u63a8\u5b8c\u767c\u73fe\u5927\u817f\u6de4\u9752\uff0c\u600e\u9ebc\u8fa6\uff1f\">Q5\uff1a\u81c0\u63a8\u5b8c\u767c\u73fe\u5927\u817f\u6de4\u9752\uff0c\u600e\u9ebc\u8fa6\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/physicfit.com\/hip-thrust\/#9_%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"9. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78\">9. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/physicfit.com\/hip-thrust\/#%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\" title=\"\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4\">\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/physicfit.com\/hip-thrust\/#%E5%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E7%B3%BB%E5%88%97\" title=\"\u555e\u9234\u8a13\u7df4\u7cfb\u5217\">\u555e\u9234\u8a13\u7df4\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/physicfit.com\/hip-thrust\/#%E5%8B%95%E4%BD%9C%E6%8C%87%E5%8D%97%E7%B3%BB%E5%88%97\" title=\"\u52d5\u4f5c\u6307\u5357\u7cfb\u5217\">\u52d5\u4f5c\u6307\u5357\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/physicfit.com\/hip-thrust\/#%E5%85%AD%E5%A4%A7%E5%8B%95%E4%BD%9C%E7%B3%BB%E5%88%97\" title=\"\u516d\u5927\u52d5\u4f5c\u7cfb\u5217\">\u516d\u5927\u52d5\u4f5c\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/physicfit.com\/hip-thrust\/#%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u8a13\u7df4\u83dc\u55ae\">\u8a13\u7df4\u83dc\u55ae<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E4%BB%80%E9%BA%BC%E6%98%AF%E8%87%80%E6%8E%A8%EF%BC%9F%E5%8F%AF%E4%BB%A5%E7%B7%B4%E5%88%B0%E5%93%AA%E4%BA%9B%E8%82%8C%E7%BE%A4%EF%BC%9F\"><\/span><strong>1. \u4ec0\u9ebc\u662f\u81c0\u63a8\uff1f\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/\u81c0\u63a8.jpg\" alt=\"\u4ec0\u9ebc\u662f\u81c0\u63a8\uff1f\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f\" class=\"wp-image-5178\" width=\"523\" height=\"171\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/\u81c0\u63a8.jpg 700w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/\u81c0\u63a8-300x98.jpg 300w\" sizes=\"(max-width: 523px) 100vw, 523px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/bretcontreras.com\/hip-thrust-wiki-page\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/bretcontreras.com\/hip-thrust-wiki-page\/\">\u81c0\u63a8<\/a><\/strong>\uff0c<strong>Hip Thrust<\/strong>\uff0c\u6307\u7684\u662f\u56fa\u5b9a\u4e0a\u80a2\u3001\u819d\u84cb\u5f4e\u66f2\u4f86\u9032\u884c\u7684\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c\uff0c\u53ef\u4ee5\u5f92\u624b\uff0c\u4e5f\u53ef\u4ee5\u8ca0\u91cd\u64cd\u4f5c<\/p>\n\n\n\n<p>\u7531\u540d\u5b57\u4f86\u770b\uff0c\u9867\u540d\u601d\u7fa9\u81c0\u63a8\u5c31\u662f\u8981\u62ff\u4f86\u7df4\u300c\u81c0\u90e8\u3001\u5c41\u80a1\u300d\u7684\u52d5\u4f5c\uff0c\u4e3b\u8981\u7684\u8f14\u52a9\u808c\u7fa4\u70ba\u817f\u5f8c\u5074<\/p>\n\n\n\n<p>\u800c\u81c0\u90e8\u76f8\u5c0d\u7684\u6b63\u9762\uff0c\u4e5f\u5c31\u662f\u817f\u90e8\uff0c\u662f\u81c0\u63a8\u6574\u500b\u52d5\u4f5c\u904e\u7a0b\u4e2d\u4e3b\u8981\u7684\u62ee\u6297\u808c\u7fa4\uff0c\u56e0\u6b64\u611f\u53d7\u5230\u817f\u90e8\u51fa\u529b\u662f\u5fc5\u7136\u7684\uff01\u53ea\u662f\u591a\u6216\u5c11\u7684\u5dee\u8ddd<\/p>\n\n\n\n<p>\u6574\u500b\u4e0a\u80a2\u57fa\u672c\u4e0a\u90fd\u662f\u4e00\u500b\u7a69\u5b9a\u7684\u89d2\u8272\u800c\u5df2\uff0c\u7a69\u7a69\u7684\u501a\u9760\u5728\u5f8c\u65b9\u7684\u51f3\u5b50\u4e0a\uff0c\u8179\u90e8\u6838\u5fc3\u5247\u96a8\u6642\u4fdd\u6301\u7e43\u7dca\u7684\u72c0\u614b\uff0c\u4f5c\u70ba\u4e0a\u4e0b\u80a2\u7684\u6a4b\u6a11<\/p>\n\n\n\n<p>\u56e0\u6b64\u4f60\u53ef\u4ee5\u77e5\u9053\uff1a\u300c\u81c0\u63a8\u662f\u4e00\u500b\u5f88\u9700\u8981\u5168\u8eab\u7a69\u5b9a\u6027\u7684\u52d5\u4f5c\u300d\uff0c\u96d6\u7136\u662f\u62ff\u4f86\u7576\u4f5c\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c\uff0c\u4f46\u9700\u8981\u6ce8\u610f\u7684\u7d30\u7bc0\u53ef\u4e0d\u5c11<\/p>\n\n\n\n<p>  \u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"FStilwkKtQ\"><a href=\"https:\/\/physicfit.com\/glute-bridge\/\">\u3010\u6a4b\u5f0f\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5f92\u624b\u5c31\u80fd\u7df4\u51fa\u7ff9\u81c0\uff01\u8170\u597d\u9178\u3001\u5c41\u80a1\u6c92\u611f\u89ba\uff1f5\u6b65\u9a5f\u5b8c\u6574\u6559\u5b78<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u6a4b\u5f0f\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5f92\u624b\u5c31\u80fd\u7df4\u51fa\u7ff9\u81c0\uff01\u8170\u597d\u9178\u3001\u5c41\u80a1\u6c92\u611f\u89ba\uff1f5\u6b65\u9a5f\u5b8c\u6574\u6559\u5b78 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/glute-bridge\/embed\/#?secret=FStilwkKtQ\" data-secret=\"FStilwkKtQ\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E8%87%80%E6%8E%A8%E6%9C%89%E5%93%AA%E4%BA%9B%E5%A5%BD%E8%99%95%EF%BC%9F%E5%93%AA%E4%BA%9B%E4%BA%BA%E9%81%A9%E5%90%88%E7%B7%B4%EF%BC%9F\"><\/span><strong>2. \u81c0\u63a8\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u54ea\u4e9b\u4eba\u9069\u5408\u7df4\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/hip.jpg\" alt=\"\u81c0\u63a8\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u54ea\u4e9b\u4eba\u9069\u5408\u7df4\uff1f\" class=\"wp-image-5179\" width=\"437\" height=\"217\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/hip.jpg 609w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/hip-300x149.jpg 300w\" sizes=\"(max-width: 437px) 100vw, 437px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<ul><li>\u6539\u5584\u8eab\u9ad4\u59ff\u52e2\u3001\u9aa8\u76c6\u524d\u50be\u554f\u984c<\/li><li>\u5f37\u5316\u9aa8\u8cea\u5bc6\u5ea6\uff0c\u5c24\u5176\u4e0b\u80a2\u90e8\u5206<\/li><li>\u589e\u52a0\u904b\u52d5\u54e1\u7684\u8dd1\u3001\u8df3\u80fd\u529b\u548c\u901f\u5ea6<\/li><li>\u8207\u817f\u524d\u5074\u884c\u6210\u62ee\u6297\uff0c\u5354\u52a9\u65e5\u5e38\u884c\u8d70<\/li><li>\u6e1b\u5c11\u819d\u84cb\u3001\u817f\u524d\u5074\u904e\u5ea6\u8ca0\u64d4\u7684\u60c5\u5f62<\/li><li>\u53ef\u9032\u884c\u5927\u91cd\u91cf\u8a13\u7df4\uff0c\u5229\u65bc\u81c0\u90e8\u589e\u9577<\/li><li>\u5c48\u819d\u53ef\u6e1b\u5c11\u817f\u5f8c\u5074\u53c3\u8207\uff0c\u9032\u800c\u5c08\u6ce8\u81c0\u90e8\u8a13\u7df4<\/li><\/ul>\n\n\n\n<p>\u70ba\u4ec0\u9ebc\u8981\u505a\u81c0\u63a8\u8a13\u7df4\uff1f\u7c21\u55ae\u4f86\u8aaa\uff0c\u5c31\u662f\u56e0\u70ba\u81c0\u63a8\u53ef\u4ee5\u6700\u5927\u5e45\u5ea6\u523a\u6fc0\u4f60\u7684\u81c0\u90e8\uff0c\u540c\u6642\u4e5f\u662f\u4e00\u500b\u5f88\u597d\u4e0a\u5927\u91cd\u91cf\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u56e0\u6b64\u624d\u6709\u4e0d\u5c11\u4eba\u8aaa\uff1a\u300c\u81c0\u63a8\u662f\u871c\u6843\u81c0\u3001\u4fcf\u81c0\u5fc5\u7df4\u52d5\u4f5c\u300d\uff0c\u7576\u7136\u4e5f\u4e0d\u662f\u8aaa\u505a\u4e00\u500b\u81c0\u63a8\u5c31\u80fd\u8b93\u81c0\u90e8\u8b8a\u5927\uff01\u800c\u662f\u81c0\u63a8\u5c6c\u65bc\u5165\u9580<\/p>\n\n\n\n<p>\u7df4\u81c0\u63a8\u6700\u76f4\u89c0\u7684\u8a13\u7df4\u76ee\u7684\uff0c\u5c31\u662f\u70ba\u4e86\u548c\u6211\u5011\u5e73\u5e38\u904e\u5ea6\u5f37\u52e2\u7684\u817f\u524d\u5074\uff0c\u5f62\u6210\u4e00\u500b\u524d\u5f8c\u62ee\u6297\u3001\u5e73\u8861\u7684\u89d2\u8272\uff0c\u9032\u800c\u9054\u5230\u8a13\u7df4\u6548\u679c<\/p>\n\n\n\n<p>\u50cf\u662f\u6539\u5584\u9aa8\u76c6\u524d\u50be\u3001\u6539\u5584\u819d\u84cb\u75bc\u75db\u554f\u984c\u3001\u6539\u5584\u4e0b\u80cc\u5e38\u5e38\u9178\u75db\u7684\u554f\u984c\uff0c\u90fd\u662f\u56e0\u70ba\u904e\u5ea6\u6ce8\u91cd\u65bc\u817f\u524d\u5074\u7684\u767c\u5c55\uff0c\u5ffd\u7565\u817f\u5f8c\u767c\u5c55\u5c0e\u81f4<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/rock-46LExJ\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e0d\u5149\u662f\u5de8\u77f3\u5f37\u68ee\uff0c\u5f88\u591a\u8077\u696d\u7c43\u7403\u904b\u52d5\u54e1\u3001\u8dd1\u6b65\u5065\u5c07\u7b49&#8230; \u5404\u7a2e\u904b\u52d5\u54e1\uff0c\u5176\u5be6\u90fd\u6703\u628a\u81c0\u63a8\u52a0\u5165\u8a13\u7df4\u83dc\u55ae\u4e2d<\/p>\n\n\n\n<p>\u539f\u56e0\u5f88\u7c21\u55ae\uff0c\u56e0\u70ba\u5149\u662f\u9760\u817f\u524d\u5074\u7684\u529b\u91cf\u53bb\u8dd1\u3001\u8df3\u3001\u8d70\uff0c\u5be6\u5728\u662f\u4e0d\u5920\u529b\uff01\u817f\u524d\u52a0\u817f\u5f8c\u5171\u540c\u767c\u529b\uff0c\u624d\u80fd\u8b93\u904b\u52d5\u8868\u73fe\u6700\u5927\u5316<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u4e5f\u662f\u628a\u5065\u8eab\u8996\u70ba\u63d0\u5347\u904b\u52d5\u8868\u73fe\u7684\u65b9\u6cd5\uff0c\u6216\u662f\u883b\u5728\u610f\u81ea\u5df1\u5065\u8eab\u4ee5\u5916\u7684\u904b\u52d5\u8868\u73fe\uff0c\u5176\u5be6\u90fd\u53ef\u4ee5\u628a\u81c0\u63a8\u52a0\u5165\u4f60\u7684\u8ab2\u8868\u4e2d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<p>\u4e00\u822c\u4f86\u8aaa\uff0c\u81c0\u63a8\u9019\u500b\u52d5\u4f5c\u662f\u6c92\u6709\u592a\u5927\u9650\u5236\u7684\uff0c\u7537\u5973\u8001\u5c11\u90fd\u53ef\u4ee5\u505a\uff0c\u4f46\u5c0d\u65bc\u672c\u8eab\u4e0b\u80cc\u5e36\u50b7\u7684\u4eba\u4f86\u8aaa\uff0c\u4e0d\u592a\u5efa\u8b70<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u9084\u662f\u975e\u5e38\u60f3\u7df4\u81c0\u63a8\uff0c\u5148\u554f\u554f\u7269\u7406\u6cbb\u7642\u5e2b\u6703\u6bd4\u8f03\u4fdd\u96aa\uff0c\u6216\u662f\u5f9e\u7a7a\u69d3\u3001\u5f92\u624b\u958b\u59cb\u7df4\u7fd2\uff01\u4e0d\u8981\u88ab\u91cd\u91cf\u7d66\u7d81\u67b6<\/p>\n\n\n\n<p>\u4f60\u8aaa\u4e00\u958b\u59cb\u7df4\u7fd2\u81c0\u63a8\u7684\u6642\u5019\uff0c\u8170\u4e00\u5b9a\u4e0d\u6703\u9178\u55ce\uff1f\u9019\u662f\u4e0d\u53ef\u80fd\u7684\uff0c\u7b2c\u4e00\u662f\u56e0\u70ba\u52d5\u4f5c\u4f60\u4e0d\u7fd2\u6163\uff0c\u7b2c\u4e8c\u662f\u8170\u90e8\u4e5f\u662f\u5354\u52a9\u7a69\u5b9a\u7684\u4e00\u74b0<\/p>\n\n\n\n<p>\u53ea\u8981\u662f\u6709\u53c3\u8207\u52d5\u4f5c\u7684\u808c\u7fa4\uff0c\u4e0d\u7ba1\u662f\u4e3b\u52d5\u767c\u529b\u3001\u5354\u52a9\u3001\u62ee\u6297\uff0c\u5168\u90e8\u7684\u808c\u7fa4\u5728\u81c0\u63a8\u904e\u7a0b\u4e2d\u90fd\u6703\u767c\u529b\uff0c\u53ea\u662f\u4f54\u6bd4\u591a\u6216\u5c11\u800c\u5df2<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/glute-bridge\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/glute-bridge\/\">\u4e5f\u53ef\u4ee5\u8a66\u770b\u770b\u964d\u968e\u7248\u7684\u300c\u6a4b\u5f0f\u300d\u54e6\uff01\u5728\u5bb6\u4e5f\u53ef\u4ee5\u7df4\u81c0<\/a><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E8%87%80%E6%8E%A8_vs_%E6%B7%B1%E8%B9%B2%EF%BC%8C%E5%93%AA%E4%B8%80%E5%80%8B%E8%87%80%E9%83%A8%E7%99%BC%E5%8A%9B%E5%A4%9A%EF%BC%9F\"><\/span><strong>3. \u81c0\u63a8 vs \u6df1\u8e72\uff0c\u54ea\u4e00\u500b\u81c0\u90e8\u767c\u529b\u591a\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/vs-hip.jpg\" alt=\"\u3010\u81c0\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4f60\u505a\u5c0d\u4e86\u55ce\uff1f\u9084\u662f\u5176\u5be6\u5728\u7df4\u8170\u3001\u7df4\u817f\uff1f\u871c\u6843\u81c0\u3001\u7ff9\u81c0\u990a\u6210\uff01\" class=\"wp-image-5180\" width=\"474\" height=\"266\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/vs-hip.jpg 538w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/vs-hip-300x168.jpg 300w\" sizes=\"(max-width: 474px) 100vw, 474px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6700\u5e38\u88ab\u62ff\u4f86\u548c\u81c0\u63a8\u6bd4\u8f03\u7684\u52d5\u4f5c\uff0c\u5c31\u662f\u300c<a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/squat-training\/\">\u6df1\u8e72<\/a>\u300d\uff0c\u4e00\u6d3e\u7684\u4eba\u8a8d\u70ba\u9019\u5169\u7a2e\u8a13\u7df4\u61c9\u8a72\u5206\u958b\uff0c\u4e00\u6d3e\u5247\u8a8d\u70ba\u6df1\u8e72\u4e00\u6a23\u53ef\u4ee5\u7df4\u5230\u81c0\u90e8<\/p>\n\n\n\n<p>\u5230\u5e95\u54ea\u4e00\u500b\u624d\u662f\u6b63\u78ba\u7684\uff1f\u4ee5\u4e0b\u7528\u8868\u683c\u6bd4\u5c0d\u7684\u65b9\u5f0f\uff0c\u8b93\u4f60\u66f4\u6e05\u695a\u81c0\u63a8\u3001\u6df1\u8e72\u9019\u5169\u500b\u52d5\u4f5c\u7684\u5dee\u7570 \u2193<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u81c0\u63a8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6df1\u8e72<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u81c0\u90e8\u5f35\u529b\u6700\u5927<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e0a\u63a8\u6642<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e0b\u8e72\u6642<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u81c0\u90e8\u627f\u53d7\u5f35\u529b<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u5927<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u5c0f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u81c0\u90e8\u626e\u6f14\u89d2\u8272<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e3b\u52d5\u767c\u529b<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u88ab\u52d5\u7a69\u5b9a<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u4f7f\u7528\u808c\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u5c11<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u591a<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/MZ1ON3\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u81c0\u63a8\u548c\u6df1\u8e72\u7684\u884c\u7a0b\uff0c\u5927\u81f4\u4e0a\u90fd\u53ef\u4ee5\u5206\u6210\u8eab\u9ad4\u4e0a\u53bb\u3001\u4e0b\u53bb\u5169\u500b\u968e\u6bb5\uff0c\u4e0b\u53bb\u6642\u4ee3\u8868\u81c0\u90e8\u662f\u62c9\u4f38\u7684\u72c0\u614b\uff0c\u4e0a\u53bb\u5247\u4ee3\u8868\u5c41\u80a1\u6536\u7e2e\u7684\u72c0\u614b<\/p>\n\n\n\n<p>\u6df1\u8e72\u4e0b\u53bb\u6642\uff0c\u81c0\u90e8\u5411\u5f8c\u63a8\u662f\u70ba\u4e86\u548c\u817f\u524d\u5074\u9054\u5230\u4e00\u500b\u5e73\u8861\uff0c\u4f60\u6574\u500b\u4eba\u624d\u4e0d\u6703\u6454\u5012\uff0c\u9019\u6642\u81c0\u90e8\u76f8\u5c0d\u662f\u4e00\u500b\u88ab\u52d5\u767c\u529b\u7684\u89d2\u8272\uff0c\u529b\u91cf\u4e5f\u662f\u5206\u6563\u6574\u500b\u4e0b\u80a2\u7684<\/p>\n\n\n\n<p>\u800c\u81c0\u63a8\u5728\u4e0b\u53bb\u968e\u6bb5\u6642\uff0c\u540c\u6a23\u4e5f\u662f\u5c6c\u65bc\u81c0\u90e8\u88ab\u62c9\u4f38\u7684\u72c0\u614b\uff0c\u4f46\u76f8\u6bd4\u4e0a\u53bb\u6642\u7684\u968e\u6bb5\uff0c\u6df1\u8e72\u597d\u50cf\u662f\u7528\u4f86\u4f11\u606f\u7684\uff1f\u800c\u81c0\u63a8\u9019\u6642\u5247\u662f\u593e\u7dca\u5c41\u80a1\uff1f<\/p>\n\n\n\n<p>\u6c92\u932f\uff01\u81c0\u63a8\u548c\u6df1\u8e72\u6700\u5927\u7684\u4e0d\u540c\u5c31\u5728\u9019\u908a\uff0c\u6df1\u8e72\u53ea\u6709\u5728\u4e0b\u8e72\u6642\u6709\u6bd4\u8f03\u5927\u7684\u81c0\u90e8\u5f35\u529b\uff0c\u800c\u81c0\u63a8\u5247\u662f\u5168\u7a0b\u90fd\u4fdd\u6709\u81c0\u90e8\u5f35\u529b\uff0c\u5169\u7a2e\u52d5\u4f5c\u662f\u7121\u6cd5\u4e92\u76f8\u53d6\u4ee3\u7684<\/p>\n\n\n\n<p>\u56e0\u6b64\u52d5\u4f5c\u7684\u9078\u64c7\u61c9\u8a72\u8981\u770b\u4f60\u4eca\u5929\u7684\u8a13\u7df4\u76ee\u7684\u662f\u4ec0\u9ebc\uff1f\u60f3\u7df4\u81c0\u90e8\u7684\u8a71\uff0c\u5c31\u4e0d\u61c9\u8a72\u53ea\u505a\u6df1\u8e72\u8a13\u7df4\uff0c\u7576\u7136\u6700\u597d\u7684\u60c5\u6cc1\u662f\u5169\u7a2e\u52d5\u4f5c\u90fd\u52a0\u5165\u4f60\u7684\u83dc\u55ae\u4e2d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/squat-training\/\">\u3010\u6df1\u8e72\u5168\u653b\u7565\u3011\uff19\u5927\u79d8\u8a23\u6559\u4f60\u300e\u5f92\u624b\u2192\u80cc\u69d3\u300f\u4e00\u6b21\u89e3\u6c7a\u6240\u6709\u6df1\u8e72\u59ff\u52e2\u554f\u984c\uff01<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E7%82%BA%E4%BB%80%E9%BA%BC%E8%87%80%E6%8E%A8%E8%83%BD%E5%88%BA%E6%BF%80%E5%88%B0%E6%9B%B4%E5%A4%9A%E8%87%80%E9%83%A8%EF%BC%9F\"><\/span><strong>4. \u70ba\u4ec0\u9ebc\u81c0\u63a8\u80fd\u523a\u6fc0\u5230\u66f4\u591a\u81c0\u90e8\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5176\u5be6\u9019\u548c\u81c0\u63a8\u7684\u300c\u5c48\u819d\u300d\u59ff\u52e2\u6709\u95dc \u2193<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong># \u6c92\u6709\u5f4e\u66f2\u819d\u84cb\uff0c\u505a\u81c0\u90e8\u6536\u7e2e<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/57WyPZ\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong># \u5f4e\u66f2\u819d\u84cb\uff0c\u505a\u81c0\u90e8\u6536\u7e2e<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/79A3RG\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e0d\u5f4e\u66f2\u819d\u84cb\u4f86\u505a\u81c0\u90e8\u6536\u7e2e\uff0c\u5c31\u597d\u6bd4\u4f60\u5728\u505a\u6df1\u8e72\u4e00\u6a23\uff0c\u4e0b\u53bb\u6642\u624d\u6703\u555f\u52d5\u81c0\u90e8\uff0c\u4e0a\u53bb\u6642\u53c8\u5c07\u6574\u96bb\u8173\u6253\u76f4<\/p>\n\n\n\n<p>\u800c\u5f4e\u66f2\u819d\u84cb\u505a\u81c0\u90e8\u6536\u7e2e\uff0c\u5c31\u50cf\u662f\u4f60\u5728\u505a\u81c0\u63a8\u4e00\u6a23\uff0c\u8981\u4ee5\u5c48\u819d\u7684\u65b9\u5f0f\u4f86\u9032\u884c\uff0c\u53ea\u662f\u4f60\u7684\u81c9\u662f\u9762\u5411\u5929\u7a7a\u7684<\/p>\n\n\n\n<p>\u81f3\u65bc\u70ba\u4ec0\u9ebc\u6703\u6709\u9019\u4e9b\u5dee\u5225\uff1f\u56e0\u70ba\u7576\u4f60\u5f4e\u66f2\u819d\u84cb\u6642\uff0c\u4f60\u7684\u817f\u5f8c\u5074\u808c\u7fa4\u4e5f\u6703\u8ddf\u8457\u7e2e\u77ed\uff0c\u76f8\u5c0d\u5c31\u9650\u7e2e\u4e86\u817f\u5f8c\u5074\u7684\u79fb\u52d5\u5e45\u5ea6<\/p>\n\n\n\n<p>\u7576\u4f60\u628a\u6574\u96bb\u8173\u4f38\u76f4\u505a\u81c0\u63a8\u52d5\u4f5c\u6642\uff0c\u8b8a\u6210\u6574\u96bb\u8173\u90fd\u6703\u7528\u5230\uff0c\u7121\u6cd5\u5b64\u7acb\u81c0\u90e8\u7684\u8a13\u7df4\uff0c\u9019\u4e5f\u662f\u70ba\u4ec0\u9ebc\u81c0\u63a8\u6703\u6bd4\u6df1\u8e72\u66f4\u9069\u5408\u4f5c\u70ba\u81c0\u90e8\u8a13\u7df4\u7684\u539f\u56e0<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E6%A7%93%E9%88%B4%E8%87%80%E6%8E%A8%EF%BC%96%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>5. \u69d3\u9234\u81c0\u63a8\uff16\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u9019\u96c6\u7684\u91cd\u9ede\uff0cFocus\u5728\u69d3\u9234\u81ea\u7531\u81c0\u63a8\u7684\u6559\u5b78\u4e0a\uff0c\u4e3b\u8981\u67095\u500b\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li><strong>\u653e\u81f3\u5408\u9069\u9ad8\u5ea6\u7684\u5805\u56fa\u7269\u9ad4(\u81e5\u63a8\u6905)\uff0c\u80a9\u80db\u9aa8\u4e0b\u65b9\u5f8c\u9760<\/strong><\/li><li><strong>\u6311\u9078\u4e00\u500b\u5408\u9069\u7684\u69d3\u9234\u81c0\u63a8\u91cd\u91cf\uff0c\u69d3\u7247\u9078\u64c7\u76f4\u5f91\u5927\u7684<\/strong><\/li><li><strong>\u5c07\u69d3\u9234\u6efe\u52d5\u81f3\u5b9a\u9ede\uff0c\u8eab\u9ad4\u524d\u5f8c\u5fae\u8abf\u81f3\u8212\u670d\u4f4d\u7f6e\uff0c\u5957\u4e0a\u81c0\u63a8\u588a<\/strong><\/li><li><strong>\u96d9\u8173\u5c48\u819d\uff0c\u4ee5\u81ea\u5df1\u81c0\u90e8\u63a8\u8d77\u6642\uff0c\u80fd\u5448\u73fe90\u00b0\u70ba\u4e3b\uff0c\u524d\u5f8c\u5fae\u8abf<\/strong><\/li><li><strong>\u7dad\u6301\u8170\u690e\u7a69\u5b9a(\u4e2d\u7acb)\uff0c\u4e0b\u53bb\u6642\u76e1\u53ef\u80fd\u9760\u8fd1\u5730\u9762\uff0c\u4e0a\u53bb\u6642\u5c41\u80a1\u6536\u7dca<\/strong><\/li><li><strong>\u8996\u7dda\u7dad\u6301\u5728\u524d\u65b9\uff0c\u80fd\u5920\u9650\u7e2e\u81c0\u63a8\u884c\u7a0b\uff0c\u907f\u514d\u4e0d\u5fc5\u8981\u7684\u904e\u5ea6\u4f38\u5c55<\/strong><\/li><\/ol>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step1_%E6%94%BE%E7%BD%AE%E8%87%A5%E6%8E%A8%E6%A4%85%E5%BE%8C%EF%BC%8C%E8%BA%AB%E9%AB%94%E8%A6%81%E8%BA%BA%E5%A4%9A%E9%AB%98%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step1. \u653e\u7f6e\u81e5\u63a8\u6905\u5f8c\uff0c\u8eab\u9ad4\u8981\u8eba\u591a\u9ad8\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000   \u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/2-164xqo\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6bcf\u9593\u5065\u8eab\u623f\u88e1\u4e0d\u4e00\u5b9a\u90fd\u6709\u81c0\u63a8\u6a5f\uff0c\u56e0\u6b64\u9019\u88e1\u4ee5\u6700\u5e38\u898b\u7684\u69d3\u9234\u81c0\u63a8\u65b9\u5f0f\u505a\u8b1b\u89e3\uff0c\u901a\u5e38\u90fd\u6703\u62ff\u5065\u8eab\u623f\u88e1\u7684\u81e5\u63a8\u6905\u4f86\u505a (\u6bd4\u8f03\u5c11\u62ff\u5176\u4ed6\u6771\u897f)<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u4e0d\u559c\u6b61\u81e5\u63a8\u6905\u4e5f\u6c92\u95dc\u4fc2\uff0c\u627e\u4e00\u500b\u5927\u7d04\u5230\u4f60\u819d\u84cb\u9ad8\u5ea6\u7684\u5805\u56fa\u7269\u9ad4\u5c31\u597d\uff0c\u5982\u679c\u72c0\u6cc1\u5141\u8a31\uff0c\u5c07\u81e5\u63a8\u6905\u9760\u5728\u7246\u9762\u4e0a\u6703\u662f\u6bd4\u8f03\u5b89\u5168\u7684<\/p>\n\n\n\n<p>\u4e0d\u65b9\u4fbf\u5c07\u81e5\u63a8\u6905\u9760\u7246\u7684\u8a71\u4e5f\u6c92\u95dc\u4fc2\uff0c\u76e1\u91cf\u627e\u6709\u6b62\u6ed1\u5730\u588a\u7684\u5340\u57df\u653e\u7f6e\u81e5\u63a8\u6905\u5373\u53ef\uff5e \u63a5\u4e0b\u4f86\u8981\u548c\u4f60\u8aaa\u8aaa\uff1a\u300c\u81c0\u63a8\u6642\uff0c\u8eab\u9ad4\u8981\u8eba\u591a\u9ad8\uff1f\u300d<\/p>\n\n\n\n<p>\u4e00\u822c\u4f86\u8aaa\uff0c\u300c<strong>\u80a9\u80db\u9aa8\u4e0b\u7de3<\/strong>\u300d\u6703\u662f\u6700\u4f73\u7684\u7684\u4f4d\u7f6e\uff0c\u80fd\u5920\u8b93\u4f60\u7684\u8170\u90e8\u58d3\u529b\u6700\u5c0f\uff0c\u540c\u6642\u81c0\u90e8\u5f97\u5230\u6700\u591a\u5f35\u529b\u7684\u4f4d\u7f6e \u2193<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/\u4e0b\u7de3.jpg\" alt=\"\u81c0\u63a8 \u5f8c\u9760\u4f4d\u7f6e\" class=\"wp-image-5184\" width=\"404\" height=\"228\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/\u4e0b\u7de3.jpg 518w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/\u4e0b\u7de3-300x169.jpg 300w\" sizes=\"(max-width: 404px) 100vw, 404px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5927\u7d04\u4f4d\u65bc\u4e0a\u5716\u70ba\u7f6e\uff0c\u4e5f\u6709\u4eba\u6703\u8aaa\u662f\u814b\u4e0b\u518d\u4e0b\u9762\u4e00\u9ede\u7684\u4f4d\u7f6e\uff0c\u7a69\u7a69\u7684\u9760\u5728\u5f8c\u65b9\u7684\u81e5\u63a8\u6905\u4e0a<\/p>\n\n\n\n<p>\u4f46\u6bcf\u500b\u4eba\u8eab\u9ad8\u4e0d\u540c\uff0c\u5982\u679c\u6211\u5411\u5f8c\u9760\u5728\u81e5\u63a8\u6905\u4e0a\u6642\uff0c\u525b\u597d\u53ea\u5230\u80a9\u80db\u9aa8\u4e2d\u9593\u8a72\u600e\u9ebc\u8fa6\uff1f\u96e3\u9053\u6211\u8981\u8b93\u81ea\u5df1\u8eba\u7684\u5f88\u659c\uff1f<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/w0k9Vz\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000  \u3000<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u627e\u4e00\u584a\u6709\u539a\u5ea6\u7684\u8edf\u588a\u653e\u5728\u5c41\u80a1\u5e95\u4e0b\uff0c\u9664\u4e86\u53ef\u4ee5\u8b93\u4f60\u9054\u5230\u81c0\u63a8\u7684\u8d77\u59cb\u9ad8\u5ea6\uff0c\u9084\u80fd\u907f\u514d\u81c0\u90e8\u7528\u529b\u649e\u64ca\u5730\u9762<\/p>\n\n\n\n<p>\u5982\u6b64\u4e00\u4f86\u4e0d\u4f46\u89e3\u6c7a\u4e86\u8eab\u9ad8\u4e0d\u5920\u7684\u554f\u984c\uff0c\u9084\u80fd\u9593\u63a5\u63d0\u4f9b\u81ea\u5df1\u4e00\u500b\u5b89\u5168\u3001\u8212\u9069\u7684\u81c0\u63a8\u74b0\u5883<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/homegym-bench\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/homegym-bench\/\">\u81e5\u63a8\u6905\u9078\u8cfc\u653b\u7565<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step2_%E5%A6%82%E4%BD%95%E6%8C%91%E9%81%B8%E5%90%88%E9%81%A9%E7%9A%84%E6%A7%93%E9%88%B4%E8%87%80%E6%8E%A8%E9%87%8D%E9%87%8F%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step2. \u5982\u4f55\u6311\u9078\u5408\u9069\u7684\u69d3\u9234\u81c0\u63a8\u91cd\u91cf\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"369\" height=\"246\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/barbell.jpg\" alt=\"\u69d3\u9234\u81c0\u63a8\u91cd\u91cf\" class=\"wp-image-4497\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/barbell.jpg 369w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/barbell-300x200.jpg 300w\" sizes=\"(max-width: 369px) 100vw, 369px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6311\u9078\u4e00\u500b\u53ef\u4ee5\u63a7\u5236\u7684\u81c0\u63a8\u91cd\u91cf\uff0c\u5728\u69d3\u9234\u81c0\u63a8\u904e\u7a0b\u4e2d\uff0c\u52d5\u4f5c\u80fd\u5920\u57f7\u884c\u7684\u6a19\u6e96<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u662f\u5e73\u5e38\u6c92\u6709\u5728\u505a\u81c0\u90e8\u8a13\u7df4\uff0c\u6216\u662f\u525b\u63a5\u89f8\u5065\u8eab\u7684\u65b0\u624b\uff0c\u5efa\u8b70\u53ef\u4ee5\u5f9e\u7a7a\u69d3\u958b\u59cb\u7df4\u7fd2\u81c0\u63a8\uff0c\u751a\u81f3\u662f\u5f92\u624b\u90fd\u6c92\u95dc\u4fc2<\/p>\n\n\n\n<p>\u56e0\u70ba\u81c0\u63a8\u662f\u4e00\u500b\u5f88\u8b1b\u7a76\u795e\u7d93\u9023\u7d50\u7684\u52d5\u4f5c\uff0c\u4e5f\u5c31\u662f\u9700\u8981\u53cd\u8986\u7df4\u7fd2\u624d\u80fd\u8b93\u52d5\u4f5c\u66f4\u6e96\u78ba\uff01\u4e0d\u5efa\u8b70\u4e00\u958b\u59cb\u5c31\u4e0a\u5927\u91cd\u91cf<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u662f\u5e73\u5e38\u5c31\u6709\u505a\u81c0\u90e8\u8a13\u7df4\uff0c\u4e5f\u6709\u4e00\u5b9a\u7684\u8a13\u7df4\u57fa\u790e\uff0c\u53ef\u4ee5\u5148\u5f9e\u5de6\u53f3\u5404\u4e00\u724710\u69d3\u7247\u7684\u91cd\u91cf\u958b\u59cb\uff0c\u8996\u72c0\u6cc1\u5f80\u4e0a\u589e\u52a0<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/\u81c0\u63a8\u69d3\u7247.jpg\" alt=\"\u69d3\u7247\" class=\"wp-image-5183\" width=\"357\" height=\"200\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/\u81c0\u63a8\u69d3\u7247.jpg 538w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/\u81c0\u63a8\u69d3\u7247-300x168.jpg 300w\" sizes=\"(max-width: 357px) 100vw, 357px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4f60\u5728\u5065\u8eab\u623f\u4e2d\u53ef\u80fd\u6709\u767c\u73fe\u91cd\u91cf\u4e00\u6a23\uff0c\u4f46\u5927\u5c0f\u537b\u5dee\u5f88\u591a\u7684\u69d3\u7247\uff0c\u901a\u5e38\u6bd4\u8f03\u5927\u7684\u90fd\u662f\u8209\u91cd\u69d3\u7247\uff0c\u6bd4\u8f03\u5c0f\u7684\u662f\u4e00\u822c\u7528<\/p>\n\n\n\n<p>\u56e0\u70ba\u81c0\u63a8\u8a13\u7df4\u6703\u9700\u8981\u628a\u69d3\u9234\u6efe\u52d5\u5230\u5b9a\u9ede\uff0c\u76f4\u5f91\u592a\u5c0f\u7684\u69d3\u7247\u53ef\u80fd\u6703\u5361\u4f4f\uff0c\u5efa\u8b70\u4f7f\u7528\u5de6\u908a\u9019\u7a2e\u76f4\u5f91\u8f03\u5927\u7684\u8209\u91cd\u69d3\u7247<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell\/\">\u69d3\u9234<\/a><\/strong>\u3001<strong><a href=\"https:\/\/physicfit.com\/weight-plates\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/weight-plates\/\">\u69d3\u7247\u9078\u8cfc\u653b\u7565<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step3_%E6%A7%93%E9%88%B4%E8%A6%81%E6%94%BE%E5%9C%A8%E8%BA%AB%E4%B8%8A%E5%93%AA%E5%80%8B%E4%BD%8D%E7%BD%AE%EF%BC%9F%E6%80%8E%E9%BA%BC%E8%B5%B7%E6%A7%93%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step3. \u69d3\u9234\u8981\u653e\u5728\u8eab\u4e0a\u54ea\u500b\u4f4d\u7f6e\uff1f\u600e\u9ebc\u8d77\u69d3\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:75.000%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/ejp3-WP86zQ\" frameborder=\"0\" scrolling=\"no\" width=\"480\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u69d3\u9234\u81c0\u63a8\u7684\u8d77\u69d3\u65b9\u5f0f\u5206\u6210\u5169\u7a2e\uff0c\u4e00\u7a2e\u662f\u50cf\u4e0a\u9762\u5f71\u7247\u9019\u6a23\uff0c\u7528\u6efe\u52d5\u5f0f\u7684\u5c07\u69d3\u9234\u6efe\u81f3\u5b9a\u9ede\uff0c\u53e6\u4e00\u7a2e\u662f\u5750\u5728\u81e5\u63a8\u6905\u4e0a\uff0c\u5c07\u69d3\u9234\u653e\u5728\u8eab\u4e0a\u518d\u5750\u4e0b\u4f86<\/p>\n\n\n\n<p>\u4f46\u56e0\u70ba\u8003\u91cf\u5230\u5927\u91cd\u91cf\u3001\u5b89\u5168\u6027\uff0c<strong>\u9019\u88e1\u53ea\u5efa\u8b70\u7528\u6efe\u52d5\u5f0f\u7684\u5c07\u69d3\u9234\u79fb\u81f3\u5b9a\u9ede\uff01<\/strong>\u540c\u6642\u5c0d\u65bc\u65b0\u624b\u4f86\u8aaa\u4e5f\u662f\u6700\u5feb\u4e0a\u624b\u7684\uff0c\u5927\u91cd\u91cf\u4e4b\u4e0b\u4e5f\u4e0d\u7528\u64d4\u5fc3\u5b89\u5168\u554f\u984c<\/p>\n\n\n\n<p>\u8a18\u5f97\u8981\u5c07\u69d3\u9234\u5c0d\u9f4a\u5230\u8eab\u9ad4\u6b63\u4e2d\u9593\uff0c\u4e14\u96d9\u624b\u53ea\u8ca0\u8cac\u56fa\u5b9a\u5df2\uff0c\u4e0d\u8981\u7528\u624b\u5c07\u69d3\u9234\u5f80\u4e0a\u62ac\u8d77\uff0c\u7528\u4f60\u7684\u81c0\u90e8\u62ac\u8d77\u69d3\u9234\u624d\u662f\u6b63\u78ba\u7684<\/p>\n\n\n\n<p>\u6211\u77e5\u9053\u6709\u4e9b\u4eba\u7684\u817f\u53ef\u80fd\u6bd4\u8f03\u539a\u4e00\u9ede\uff0c\u6efe\u52d5\u6642\u6703\u5361\u5230\u8173\uff0c\u9019\u6642\u4f60\u53ef\u4ee5\u5c07\u96d9\u8173\u5411\u5916\u6253\u958b\uff0c\u7b49\u5230\u69d3\u9234\u6efe\u81f3\u81c0\u63a8\u5b9a\u9ede\uff0c\u518d\u8b93\u96d9\u8173\u6062\u5fa9\u5c48\u819d\u9810\u5099\u59ff\u52e2<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/qQ2xrG\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u5728\u69d3\u9234\u6efe\u52d5\u6642\uff0c\u4e0d\u7ba1\u600e\u9ebc\u6a23\u90fd\u6703\u5361\u5230\u8173\uff0c\u8a72\u600e\u9ebc\u8fa6\uff1f\u4f60\u4e5f\u53ef\u4ee5\u5728\u8eab\u9ad4\u5169\u5074\u653e\u69d3\u7247\u52a0\u9ad8\uff0c\u5982\u6b64\u4e00\u4f86\u5c31\u4e0d\u5361\u8173\u56c9\uff01<\/p>\n\n\n\n<p>\u81f3\u65bc\u81c0\u63a8\u5230\u5e95\u8981\u628a\u69d3\u9234\u653e\u5728\u54ea\u500b\u4f4d\u7f6e\u6bd4\u8f03\u597d\uff1f\u5efa\u8b70\u653e\u5728\u6065\u9aa8\u4e0a\u9762\u4e00\u9ede\u7684\u4f4d\u7f6e\uff0c\u4e5f\u5c31\u662f\u4ecb\u65bc\u8180\u80f1\uff5e\u4e0b\u8179\u9019\u500b\u5730\u65b9<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/10\/\u6065\u9aa8.jpg\" alt=\"\u81c0\u63a8\u4f4d\u7f6e\" class=\"wp-image-5194\" width=\"348\" height=\"238\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/10\/\u6065\u9aa8.jpg 433w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/10\/\u6065\u9aa8-300x205.jpg 300w\" sizes=\"(max-width: 348px) 100vw, 348px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4ee5\u4e0d\u6703\u904e\u5ea6\u58d3\u8feb\u8180\u80f1\u70ba\u4e3b\uff0c\u7576\u7136\uff01\u53ea\u8981\u6709\u91cd\u91cf\u58d3\u5728\u4e0a\u9762\uff0c\u5c31\u4e00\u5b9a\u591a\u5c11\u6703\u611f\u5230\u6709\u9ede\u58d3\u529b\uff0c\u4f46\u4f60\u80fd\u8abf\u6574\u5230\u58d3\u529b\u6700\u5c0f\u7684\u81c0\u63a8\u4f4d\u7f6e<\/p>\n\n\n\n<p>\u6bcf\u500b\u4eba\u7fd2\u6163\u7684\u81c0\u63a8\u4f4d\u7f6e\u4e5f\u90fd\u4e0d\u592a\u4e00\u6a23\uff0c\u5efa\u8b70\u4f60\u53ef\u4ee5\u5c07\u69d3\u9234\u6efe\u52d5\u5230\u5b9a\u9ede\u5f8c\uff0c\u518d\u524d\u5f8c\u5fae\u8abf\u81c0\u63a8\u4f4d\u7f6e\uff0c\u9019\u4e5f\u662f\u4e00\u500b\u4e0d\u932f\u7684\u9078\u64c7<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/foam.jpg\" alt=\"\u81c0\u63a8\u588a\" class=\"wp-image-5187\" width=\"322\" height=\"171\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/foam.jpg 570w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/foam-300x159.jpg 300w\" sizes=\"(max-width: 322px) 100vw, 322px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u5efa\u8b70\u53ef\u4ee5\u5728\u69d3\u9234\u7684\u4e2d\u9593\u5305\u4e0a\u4e00\u5c64\u69d3\u9234\u8b77\u588a\uff0c\u4e5f\u6709\u4eba\u53eb\u5b83\u81c0\u63a8\u588a\uff0c\u5176\u5be6\u90fd\u662f\u5dee\u4e0d\u591a\u7684\u6771\u897f<\/p>\n\n\n\n<p>\u4e3b\u8981\u529f\u80fd\u662f\u5229\u7528\u8b77\u588a\u7684\u539a\u5ea6\u3001\u67d4\u8edf\u5ea6\uff0c\u7576\u4f5c\u4f60\u5728\u81c0\u63a8\u6642\uff0c\u548c\u69d3\u9234\u4e4b\u9593\u7684\u7de9\u885d\uff0c\u9632\u6b62\u69d3\u9234\u904e\u5ea6\u58d3\u8feb\u795e\u7d93<\/p>\n\n\n\n<p>\u4e00\u822c\u5065\u8eab\u623f\u88e1\u90fd\u6703\u63d0\u4f9b\u81c0\u63a8\u588a\uff0c\u771f\u7684\u90fd\u6c92\u6709\u7684\u8a71\uff0c\u518d\u8003\u616e\u62ff\u745c\u73c8\u588a\u53cd\u8986\u5c0d\u6298\uff0c\u4f5c\u70ba\u81c0\u63a8\u6642\u7684\u7de9\u885d\u6a5f\u5236<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b  \u81c0\u63a8\u588a\u7528\u8d77\u4f86\u5176\u5be6\u90fd\u5927\u540c\u5c0f\u7570\uff0c\u5982\u679c\u8981\u81ea\u5df1\u9078\u8cfc\u7684\u8a71\uff0c\u6311\u9078\u539a\u5ea6\u5920\uff0c\u50f9\u683c\u7b26\u5408\u9810\u7b97\u7684\u5373\u53ef<\/span><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000 \u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step4_%E8%87%80%E6%8E%A8%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%8C%E9%9B%99%E8%85%B3%E8%B7%9D%E9%9B%A2%E8%A6%81%E8%B8%A9%E5%A4%9A%E9%81%A0%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step4. \u81c0\u63a8\u9810\u5099\u59ff\u52e2\uff0c\u96d9\u8173\u8ddd\u96e2\u8981\u8e29\u591a\u9060\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000  \u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/90-MZ1OYQ\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e00\u822c\u81c0\u63a8\u7684\u7ad9\u8ddd\u90fd\u6703\u5efa\u8b70\u8207\u80a9\u540c\u5bec\uff0c\u4f46\u6bcf\u500b\u4eba\u7684\u9ad6\u90e8\u7d50\u69cb\u5176\u5be6\u90fd\u4e0d\u592a\u4e00\u6a23\uff0c\u4e0d\u540c\u7684\u7ad9\u8ddd\uff0c\u611f\u53d7\u4e5f\u6703\u4e0d\u540c<\/p>\n\n\n\n<p>\u56e0\u6b64\u6211\u5efa\u8b70\u4f60\u4e00\u958b\u59cb\u53ef\u4ee5\u4ee5\u8207\u80a9\u540c\u5bec\u7684\u7ad9\u8ddd\u8a66\u770b\u770b\u81c0\u63a8\uff0c\u5982\u679c\u81c0\u90e8\u7684\u611f\u53d7\u5ea6\u4e0d\u662f\u5f88\u597d\uff0c\u518d\u5411\u5167\u6216\u5411\u5916\u8abf\u5bec\u7ad9\u8ddd<\/p>\n\n\n\n<p><strong>\u81c0\u63a8\u7684\u7ad9\u8ddd\u6c92\u6709\u4e00\u5b9a\uff01<\/strong>\u5fc5\u9808\u6839\u64da\u4f60\u81ea\u5df1\u7684\u611f\u53d7\u505a\u8abf\u6574\uff0c\u81f3\u65bc\u819d\u84cb\u5f4e\u66f2\u89d2\u5ea6\u591a\u5c11\u6bd4\u8f03\u597d\u5462\uff1f\u5efa\u8b70\u4f60\u53ef\u4ee5\u5148\u8a66\u770b\u770b\u4e00\u4e0b\u5f92\u624b\u81c0\u63a8<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u81c0\u63a8\u8d77\u4f86\u6642\uff0c\u8173\u525b\u597d\u53ef\u4ee5\u5448\u73fe90\u00b0\uff0c\u751a\u81f3\u662f\u819d\u84cb\u7565\u5fae\u5f80\u524d\u90fd\u6c92\u95dc\u4fc2\uff0c\u7406\u8ad6\u4e0a\u9019\u6703\u662f\u81c0\u90e8\u6536\u7e2e\u611f\u6700\u5f37\u7684\u8ddd\u96e2<\/p>\n\n\n\n<p>\u4f46\u5f8c\u4f86\u767c\u73fe\u7576\u4f60\u7684\u8173\u5448\u73fe90\u00b0\u6642\uff0c\u81c0\u90e8\u611f\u53d7\u5ea6\u537b\u4e0d\u662f\u5f88\u597d\uff0c\u8a72\u600e\u9ebc\u8fa6\uff1f\u4e0d\u7528\u64d4\u5fc3\uff01\u6bcf\u500b\u4eba\u8eab\u9ad4\u7d50\u69cb\u4e0d\u540c\uff0c\u611f\u53d7\u4e0d\u540c\u4e5f\u662f\u5f88\u6b63\u5e38\u7684<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p><strong># \u817f\u90e8\u767c\u529b\uff1e\u81c0\u90e8\u767c\u529b<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/A61jj1\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u5728\u505a\u81c0\u63a8\u6642\uff0c\u611f\u53d7\u5230\u817f\u90e8\u767c\u529b \uff1e \u81c0\u90e8\u767c\u529b\uff0c\u9019\u6642\u53ef\u4ee5\u5c07\u4f60\u7684\u96d9\u8173\u518d\u5f80\u524d\u8e29\u4e00\u4e9b\uff0c\u8a66\u8457\u62c9\u9577\u4f60\u7684\u817f\u90e8\uff0c\u4e0d\u8981\u8b93\u5f35\u529b\u96c6\u4e2d\u5728\u5927\u817f\u4e0a<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p><strong># \u817f\u5f8c\u5074\u767c\u529b\uff1e\u81c0\u90e8\u767c\u529b<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/XQ5mml\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u611f\u89ba\u817f\u5f8c\u5074\u767c\u529b \uff1e \u81c0\u90e8\u767c\u529b\uff0c\u9019\u6642\u5247\u53ef\u4ee5\u5c07\u4f60\u7684\u96d9\u8173\u5f80\u5f8c\u6536\u4e00\u9ede\uff0c\u7e2e\u77ed\u4f60\u7684\u817f\u90e8\u8ddd\u96e2\uff0c\u85c9\u6b64\u66f4\u96c6\u4e2d\u5f35\u529b\u5728\u4f60\u7684\u81c0\u90e8\u4e0a<\/p>\n\n\n\n<p>\u63a5\u8457\u8173\u5c16\u518d\u9806\u8457\u8173\u7684\u65b9\u5411\u5373\u53ef\uff0c\u4e0d\u8981\u628a\u81c0\u63a8\u60f3\u7684\u662f\u4e00\u4ef6\u5f88\u96e3\u7684\u4e8b\uff0c\u6839\u64da\u81ea\u5df1\u7684\u72c0\u6cc1\u505a\u59ff\u52e2\u7684\u8abf\u6574\uff0c\u5c31\u80fd\u5b8c\u6210\u4e00\u7d44\u5b8c\u7f8e\u7684\u81c0\u63a8\u56c9\uff01<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong><a href=\"https:\/\/www.youtube.com\/watch?v=a3gWKJVsU4s&amp;ab_channel=Ashleexiu\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/www.youtube.com\/watch?v=a3gWKJVsU4s&amp;ab_channel=Ashleexiu\"><span class=\"has-inline-color has-vivid-red-color\">( \u5f71\u7247\u9078\u7528\u81eaAshlee xiu\u7684Youtube\u983b\u9053 )<\/span><\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step5_%E5%AE%8C%E6%88%90%E4%B8%80%E4%B8%8B%E8%87%80%E6%8E%A8%EF%BC%8C%E8%A1%8C%E7%A8%8B%E8%A6%81%E5%A4%9A%E5%AE%8C%E6%95%B4%EF%BC%9F%E7%9F%AD%E7%A8%8B%E6%84%9F%E5%8F%97%E5%BA%A6%E6%9B%B4%E5%A5%BD%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step5. \u5b8c\u6210\u4e00\u4e0b\u81c0\u63a8\uff0c\u884c\u7a0b\u8981\u591a\u5b8c\u6574\uff1f\u77ed\u7a0b\u611f\u53d7\u5ea6\u66f4\u597d\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/r2Ykxw\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7406\u8ad6\u4e0a\uff0c\u81c0\u63a8\u7684\u884c\u7a0b\u8d8a\u5b8c\u6574\u3001\u523a\u6fc0\u5ea6\u6703\u8d8a\u9ad8\uff0c\u4f46\u4e5f\u6709\u4e0d\u5c11\u4eba\u53cd\u61c9\u300c\u81c0\u63a8\u884c\u7a0b\u505a\u592a\u6eff\uff0c\u4e0a\u53bb\u6642\u611f\u89ba\u90fd\u662f\u817f\u90e8\u5728\u51fa\u529b\u300d\uff0c\u8a72\u600e\u9ebc\u8fa6\uff1f<\/p>\n\n\n\n<p>\u5176\u5be6\u6211\u4e0d\u5efa\u8b70\u56e0\u70ba\u9019\u6a23\u5c31\u6e1b\u77ed\u4f60\u7684\u81c0\u63a8\u884c\u7a0b\uff0c<strong>\u6700\u7406\u60f3\u7684\u72c0\u6cc1<\/strong>\u662f\u4ee5\u4e0b\u53bb\u6642\u80fd\u63a5\u8fd1\u5730\u9762\uff0c\u4f46\u4e0d\u78b0\u5730\uff0c\u81c0\u63a8\u4e0a\u53bb\u6642\uff0c\u8b93\u5c41\u80a1\u6536\u5230\u6700\u7dca<\/p>\n\n\n\n<p>\u5927\u90e8\u5206\u6703\u89ba\u5f97\u90fd\u662f\u9760\u817f\u5728\u767c\u529b\u7684\u4eba\uff0c\u53ef\u80fd\u662f\u56e0\u70ba\u59ff\u52e2\u932f\u8aa4\uff0c<strong>\u6216\u5176\u5be6\u662f\u7528\u932f\u65b9\u5f0f\u505a\u81c0\u63a8\uff01<\/strong>\u540c\u6a23\u90fd\u662f\u5728\u7528\u5c41\u80a1\u63a8\uff0c\u4f46\u9084\u662f\u6709\u5dee\u5225\u7684<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong># \u932f\u8aa4\u7684\u81c0\u63a8\u65b9\u5f0f<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:50.000%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/LZP9yg\" frameborder=\"0\" scrolling=\"no\" width=\"792\" height=\"396\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong># \u6b63\u78ba\u7684\u81c0\u63a8\u65b9\u5f0f<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:50.000%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/Y7MEP0\" frameborder=\"0\" scrolling=\"no\" width=\"792\" height=\"396\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u770b\u5b8c\u5169\u500b\u81c0\u63a8\u5f71\u7247\u5c0d\u6bd4\u5f8c\uff0c\u4f60\u662f\u4e0d\u662f\u611f\u89ba\u597d\u50cf\u6709\u770b\u51fa\u4ec0\u9ebc\uff0c\u4f46\u53c8\u4e0d\u592a\u4e86\u89e3\u9019\u4e4b\u9593\u7684\u5dee\u7570\uff1f<\/p>\n\n\n\n<p>\u9019\u88e1\u5c31\u4e0d\u8ddf\u4f60\u8aaa\u4e00\u5806\u5b78\u8853\u6027\u7684\u8a71\u8a9e\u4e86\uff0c\u8aaa\u767d\u4e00\u9ede\uff0c\u5c31\u662f\u300c<strong>\u6709\u6c92\u6709\u7dad\u6301\u8170\u690e\u7a69\u5b9a\u7684\u5dee\u5225<\/strong>\u300d<\/p>\n\n\n\n<p>\u7b2c\u4e00\u500b\u932f\u8aa4\u7684\u81c0\u63a8\u5f71\u7247\uff0c\u5c31\u662f\u7d14\u7cb9\u5c07\u4f60\u7684\u4e0b\u534a\u8eab\u6574\u500b\u5f80\u4e0a\u62ac\uff0c\u8170\u90e8\u5176\u5be6\u662f\u8ddf\u8457\u4e0a\u4e0b\u79fb\u52d5\u7684\uff0c\u9020\u6210\u4f60\u6c92\u8fa6\u6cd5\u597d\u597d\u5b64\u7acb\u81c0\u63a8\u8a13\u7df4<\/p>\n\n\n\n<p>\u800c\u7b2c\u4e8c\u500b\u6b63\u78ba\u7684\u81c0\u63a8\u5f71\u7247\uff0c\u5247\u662f\u6709\u5c07\u8170\u90e8\u9032\u884c\u7a69\u5b9a\u7684\u52d5\u4f5c\uff0c\u4e4b\u5f8c\u624d\u5c07\u5c41\u80a1\u5f80\u4e0a\u6536\u7e2e\uff0c\u9019\u6642\u5c31\u5c07\u6ce8\u610f\u529b\u5168\u90e8\u96c6\u4e2d\u5728\u81c0\u90e8\u4e0a\u4e86<\/p>\n\n\n\n<p>\u4f60\u4e5f\u53ef\u4ee5\u60f3\u50cf\u81ea\u5df1\u662f\u8981\u5c07\u819d\u84cb\u5f80\u524d\u63a8\u51fa\u53bb\uff0c\u5229\u7528\u5ff5\u52d5\u4e00\u81f4\u7684\u65b9\u6cd5\u6162\u6162\u4fee\u6b63\uff0c<strong>\u5343\u842c\u5225\u56e0\u70ba\u611f\u89ba\u662f\u817f\u90e8\u5728\u51fa\u529b\uff0c\u5c31\u523b\u610f\u7e2e\u77ed\u884c\u7a0b\uff01<\/strong><\/p>\n\n\n\n<p>\u77ed\u7a0b\u7684\u81c0\u63a8\u662f\u4e00\u7a2e\u8a13\u7df4\u65b9\u5f0f\uff0c\u4f46\u7d55\u5c0d\u4e0d\u9069\u5408\u4e00\u958b\u59cb\u9084\u6c92\u6709\u57fa\u790e\u7684\u65b0\u624b\uff0c\u5148\u6c42\u52d5\u4f5c\u6b63\u78ba\uff0c\u518d\u53bb\u884d\u751f\u51fa\u66f4\u591a\u4e0d\u540c\u7684\u81c0\u63a8\u7df4\u6cd5<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong><a href=\"https:\/\/www.youtube.com\/watch?v=tfLePPncoJw&amp;t=379s&amp;ab_channel=SBDTaiwan%E9%82%B1%E5%80%8B\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/www.youtube.com\/watch?v=tfLePPncoJw&amp;t=379s&amp;ab_channel=SBDTaiwan%E9%82%B1%E5%80%8B\"><span class=\"has-inline-color has-vivid-red-color\">( \u5f71\u7247\u9078\u7528\u81eaSBD Taiwan \u90b1\u500b\u7684Youtube\u983b\u9053 )<\/span><\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step6_%E5%9C%A8%E5%81%9A%E8%87%80%E6%8E%A8%E6%99%82%EF%BC%8C%E7%9C%BC%E7%9D%9B%E8%A6%81%E7%9C%8B%E5%93%AA%E8%A3%A1%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step6. \u5728\u505a\u81c0\u63a8\u6642\uff0c\u773c\u775b\u8981\u770b\u54ea\u88e1\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u95dc\u65bc\u81c0\u63a8\u6642\u300c\u982d\u5230\u5e95\u8981\u600e\u9ebc\u64fa\u300d\u6709\u5169\u6d3e\u8aaa\u6cd5\uff1a\u982d\u90e8\u96a8\u8eab\u9ad4\u64fa\u52d5 \/ \u8996\u7dda\u7dad\u6301\u5728\u524d\u65b9\uff0c\u5230\u5e95\u54ea\u4e00\u500b\u6bd4\u8f03\u597d\uff1f<\/p>\n\n\n\n<p>\u6211\u6703\u5efa\u8b70<strong>\u773c\u775b\u4e00\u76f4\u770b\u8457\u524d\u65b9<\/strong>\uff0c\u5e95\u4e0b\u8b93\u4f60\u770b\u770b\u9019\u5169\u7a2e\u81c0\u63a8\u7684\u5dee\u5225 \u2193<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong># \u982d\u90e8\u96a8\u8eab\u9ad4\u81ea\u7136\u64fa\u52d5<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/LZP9rW\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong># \u8996\u7dda\u7dad\u6301\u5728\u524d\u65b9<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/VvNOG9\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u4e0d\u77e5\u9053\u4f60\u6709\u6c92\u6709\u767c\u73fe\uff0c\u7576\u4f60\u5728\u505a\u81c0\u63a8\u6642\uff0c\u982d\u90e8\u96a8\u8457\u8eab\u9ad4\u64fa\u52d5\uff0c\u5f88\u5bb9\u6613\u8b93\u8170\u690e\u904e\u5ea6\u4f38\u5c55\uff0c\u9020\u6210\u4e0d\u5fc5\u8981\u7684\u8170\u9178\u767c\u751f<\/p>\n\n\n\n<p>\u4f46\u662f\u7576\u4f60\u628a\u8996\u7dda\u7dad\u6301\u5728\u524d\u65b9\u6642\uff0c\u4e0d\u4f46\u80fd\u66f4\u78ba\u5b9a\u81ea\u5df1\u7684\u81c0\u63a8\u52d5\u4f5c\u662f\u5426\u6b63\u78ba\uff0c\u9084\u80fd\u9650\u7e2e\u81c0\u63a8\u884c\u7a0b\uff0c\u4e0d\u6703\u6709\u904e\u591a\u7684\u8170\u690e\u4f38\u5c55<\/p>\n\n\n\n<p>\u9019\u548c\u4f60\u7684\u810a\u690e\u6392\u5217\u6709\u95dc\u4fc2\uff0c\u5225\u5fd8\u8a18\uff01\u5f9e\u8116\u5b50\u5230\u5c41\u80a1\u90fd\u662f\u9023\u5728\u540c\u4e00\u689d\u810a\u690e\u4e0a\u7684\uff0c\u89d2\u5ea6\u7684\u4e0d\u540c\u4e5f\u6703\u6709\u4e0d\u4e00\u6a23\u7684\u611f\u53d7<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E8%87%80%E6%8E%A8%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E5%8A%A0%E5%85%A5%E7%BF%B9%E8%87%80%E5%9C%88\"><\/span><strong>6. \u81c0\u63a8\u5c0f\u6280\u5de7\uff1a\u52a0\u5165\u7ff9\u81c0\u5708<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/resis-NO8kV2\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u5728\u505a\u81c0\u63a8\u4e0b\u53bb\u6642\uff0c\u5e38\u5e38\u767c\u751f\u819d\u84cb\u5167\u593e\u7684\u60c5\u5f62\uff0c\u9664\u4e86\u6709\u53ef\u80fd\u5c0e\u81f4\u819d\u84cb\u53d7\u50b7\u4ee5\u5916\uff0c\u5c0d\u65bc\u81c0\u63a8\u7684\u611f\u53d7\u5ea6\u4e5f\u6703\u4e0b\u964d<\/p>\n\n\n\n<p>\u5efa\u8b70\u53ef\u4ee5\u5728\u7d04\u819d\u84cb\u4e0a\u65b9\u3001\u5927\u817f\u4e0b\u65b9\u7684\u4f4d\u7f6e\u5957\u4e0a\u4e00\u500b\u7ff9\u81c0\u5708\uff0c\u70ba\u4e86\u8b93\u7ff9\u81c0\u5708\u4e0d\u6703\u5728\u81c0\u63a8\u6642\u6ed1\u843d\uff0c\u4f60\u5fc5\u9808\u96d9\u8173\u7dad\u6301\u7a69\u5b9a<\/p>\n\n\n\n<p>\u85c9\u6b64\u53ef\u4ee5\u6162\u6162\u4fee\u6b63\u81c0\u63a8\u6642\u5167\u593e\u7684\u72c0\u6cc1\uff0c\u540c\u6642\u4e5f\u80fd\u63d0\u4f9b\u4f60\u591a\u4e00\u5c64\u963b\u529b\uff0c\u8a13\u7df4\u5f37\u5ea6\u66f4\u9ad8\uff0c\u5c0d\u65bc\u4f60\u8ffd\u6c42\u7684\u7ff9\u81c0\u3001\u871c\u6843\u81c0\u4e5f\u5c31\u66f4\u8fd1\u56c9\uff01<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/resistance-bands\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/resistance-bands\/\">\u3010\u5c45\u5bb6\u8a13\u7df4\u5fc5\u5099\u3011\u5f48\u529b\u5e36\u9078\u8cfc\u653b\u7565\uff1a\u7ff9\u81c0\u5708\u3001\u5f48\u529b\u7e69\u8a72\u600e\u9ebc\u9078\uff1f5\u6b3e\u63a8\u85a6\u7d66\u4f60<\/a><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E8%87%80%E6%8E%A8%E7%9A%84%EF%BC%93%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\"><\/span><strong>7. \u81c0\u63a8\u7684\uff13\u500b\u5e38\u898b\u932f\u8aa4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u611f\u89ba\u5728\u505a\u81c0\u63a8\u7684\u6642\u5019\uff0c\u8170\u597d\u50cf\u90fd\u6703\u5f88\u9178\uff1f\u81c0\u90e8\u7684\u611f\u53d7\u5ea6\u597d\u50cf\u4e0d\u662f\u5f88\u597d\uff1f\u70ba\u4ec0\u9ebc\u6211\u505a\u81c0\u63a8\u90fd\u6c92\u611f\u89ba&#8230;<\/p>\n\n\n\n<p>\u5148\u5225\u7dca\u5f35\uff01\u4ee5\u4e0b\u7d71\u6574\u4e863\u500b\u6700\u5e38\u898b\u7684\u81c0\u63a8\u932f\u8aa4\uff0c\u5feb\u4f86\u6aa2\u67e5\u770b\u770b\u5427\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B6_%E8%85%B0%E6%A4%8E%E9%81%8E%E5%BA%A6%E4%BC%B8%E5%B1%95\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2776 \u8170\u690e\u904e\u5ea6\u4f38\u5c55<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/arch-VvNOYz\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5f88\u90fd\u4eba\u8a8d\u70ba\uff1a\u300c\u81c0\u63a8\u8a13\u7df4\u5c31\u662f\u8981\u8b93\u5c41\u80a1\u593e\u5230\u6700\u7dca\u554a\uff01\u90a3\u6211\u5c31\u62fc\u547d\u7684\u593e\u5c31\u597d\u300d\uff0c\u9019\u53e5\u8a71\u5176\u5be6\u53ea\u5c0d\u4e00\u534a<\/p>\n\n\n\n<p>\u7684\u78ba\uff0c\u81c0\u63a8\u8a13\u7df4\u662f\u628a\u5c41\u80a1\u6536\u7684\u8d8a\u7dca\u8d8a\u597d\uff0c\u4f46\u4f60\u5230\u5e95\u662f\u5728\u593e\u7dca\u81c0\u90e8\uff1f\u9084\u662f\u6536\u7dca\u80cc\u90e8\u5462\uff1f\u9019\u5169\u500b\u5c31\u6709\u5dee\u5225\u56c9<\/p>\n\n\n\n<p>\u600e\u9ebc\u907f\u514d\u81c0\u63a8\u6642\u6703\u6709\u8170\u690e\u904e\u5ea6\u4f38\u5c55\u7684\u60c5\u6cc1\uff0c\u4f60\u53ef\u4ee5\u50cf\u525b\u624d\u4e0a\u9762\u6559\u5b78\u6240\u8aaa\u7684\u300c\u5c07\u8996\u7dda\u7dad\u6301\u5728\u524d\u65b9\u300d\uff0c\u85c9\u6b64\u9650\u5236\u81ea\u5df1\u7684\u8170\u690e\u6d3b\u52d5\u7bc4\u570d<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/10\/\u4e00\u76f4\u7dda.jpg\" alt=\"\u6b63\u78ba\u81c0\u63a8\u59ff\u52e2\" class=\"wp-image-5196\" width=\"387\" height=\"259\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/10\/\u4e00\u76f4\u7dda.jpg 453w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/10\/\u4e00\u76f4\u7dda-300x201.jpg 300w\" sizes=\"(max-width: 387px) 100vw, 387px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6216\u662f\u6aa2\u67e5\u81ea\u5df1\u5728\u505a\u81c0\u63a8\u6642\uff0c\u9802\u5cf0\u968e\u6bb5\u662f\u5426\u8eab\u9ad4\u5448\u4e00\u76f4\u7dda (\u5f9e\u982d\u5230\u81c0\u90e8)\uff0c\u9019\u6a23\u624d\u662f\u6700\u6b63\u78ba\u7684\u81c0\u63a8\u59ff\u52e2<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B7_%E8%A1%8C%E7%A8%8B%E5%A4%AA%E7%9F%AD%E3%80%81%E9%80%9F%E5%BA%A6%E5%A4%AA%E5%BF%AB\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2777 \u884c\u7a0b\u592a\u77ed\u3001\u901f\u5ea6\u592a\u5feb<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/no-A6mDyl\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u4eca\u5929\u7684\u81c0\u63a8\u8a13\u7df4\u76ee\u7684\u662f\u300c\u7206\u767c\u529b\u300d\u70ba\u4e3b\uff0c\u662f\u53ef\u4ee5\u505a\u7684\u53c8\u5feb\u3001\u884c\u7a0b\u53c8\u77ed\u7684\u54e6\uff01\u4f46\u76f8\u4fe1\u5927\u90e8\u5206\u7684\u4eba\u76ee\u7684\u90fd\u662f\u70ba\u4e86\u300c<strong>\u6253\u9020\u5b8c\u7f8e\u7ff9\u81c0<\/strong>\u300d<\/p>\n\n\n\n<p>\u56e0\u6b64\u4eca\u5929\u5c31\u5fc5\u9808\u4ee5\u808c\u80a5\u5927\u7684\u89d2\u5ea6\u4f86\u770b\u5f85\u81c0\u63a8\uff0c\u60f3\u8981\u8b93\u81c0\u90e8\u6709\u6240\u589e\u9577\uff0c\u4f60\u7684\u52d5\u4f5c\u884c\u7a0b\u5fc5\u9808\u505a\u6eff\uff0c\u4e14\u7dad\u6301\u5728\u6b63\u78ba\u7684\u81c0\u63a8\u59ff\u52e2\u4e0b<\/p>\n\n\n\n<p>\u901a\u5e38\u6703\u6709\u81c0\u63a8\u505a\u592a\u5feb\u3001\u884c\u7a0b\u592a\u77ed\u7684\u60c5\u5f62\uff0c\u4e0d\u5916\u4e4e\u5c31\u662f\u52d5\u4f5c\u4e0d\u719f\u7df4\uff0c\u6216\u662f\u4f7f\u7528\u7684\u81c0\u63a8\u91cd\u91cf\u592a\u91cd\uff0c\u5176\u5be6\u9019\u4e5f\u90fd\u6709\u89e3\u6c7a\u65b9\u6cd5<\/p>\n\n\n\n<p>\u4e0d\u8981\u56e0\u70ba\u770b\u5230\u7db2\u8def\u4e0a\u5176\u4ed6\u4eba\u7684\u5f71\u7247\u90fd\u505a100\u516c\u65a4\uff0c\u751a\u81f3150\u3001160\u516c\u65a4\u7684\u81c0\u63a8\uff0c\u5c31\u76f2\u76ee\u6311\u6230\uff0c<strong>\u4f60\u7684\u871c\u6843\u81c0\u53ef\u4e0d\u662f\u7531\u5225\u4eba\u5e6b\u4f60\u7df4\u7684\uff01<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B8_%E7%94%A8%E8%85%B0%E3%80%81%E8%85%BF%E5%9C%A8%E5%81%9A%E8%87%80%E6%8E%A8\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2778 \u7528\u8170\u3001\u817f\u5728\u505a\u81c0\u63a8<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/lRpYKM\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e0d\u77e5\u9053\u4f60\u6709\u6c92\u6709\u767c\u73fe\uff0c\u4e0a\u9762\u5f71\u7247\u4e2d\u7684\u4eba\u5728\u505a\u81c0\u63a8\u6642\uff0c\u52d5\u4f5c\u597d\u50cf\u602a\u602a\u7684\uff1f\u770b\u8d77\u4f86\u5c0d\u8170\u690e\u7684\u8ca0\u64d4\u5f88\u5927\u6b38&#8230; \u9019\u4e5f\u662f\u5f88\u591a\u4eba\u7d93\u5e38\u72af\u7684\u932f\u8aa4<\/p>\n\n\n\n<p>\u4ed6\u5e7e\u4e4e\u90fd\u662f\u5728\u7528\u8170\u690e\u627f\u64d4\u91cd\u91cf\uff0c\u4e0a\u53bb\u6642\u5728\u7528\u817f\u524d\u5074\u5c07\u69d3\u9234\u63a8\u8d77\uff0c\u5c41\u80a1\u4e00\u6a23\u6709\u6536\u7dca\uff0c\u4f46\u611f\u53d7\u5ea6\u6703\u88ab\u8170\u90e8\u3001\u817f\u90e8\u7d66\u6436\u8d70<\/p>\n\n\n\n<p>\u591a\u6578\u4eba\u53cd\u61c9\u505a\u5b8c\u81c0\u63a8\u6703\u8170\u9178\u3001\u817f\u9178\u5c31\u662f\u9019\u9ebc\u4f86\u7684\uff01\u89e3\u6c7a\u65b9\u6cd5\u5c31\u662f\u5f9e\u7a7a\u69d3\u958b\u59cb\u7df4\u7fd2\u6b63\u78ba\u7684\u81c0\u63a8\u59ff\u52e2 \u2193<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/8-J8P6Vg\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u8b93\u4f60\u7684\u8996\u7dda\u4fdd\u6301\u5728\u524d\u65b9\uff0c\u4e5f\u662f\u4e00\u500b\u5f88\u597d\u7684\u81c0\u63a8\u8abf\u6574\u59ff\u52e2\u65b9\u6cd5\uff0c\u8a66\u8457\u7a69\u5b9a\u4f60\u7684\u8170\u690e\uff0c\u518d\u5c07\u81c0\u90e8\u6162\u6162\u7684\u5f80\u4e0a\u63a8\u8d77<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%E8%87%80%E6%8E%A8%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_FAQ\"><\/span><strong>8. \u81c0\u63a8\u5e38\u898b\u554f\u984c FAQ<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question.png\" alt=\"\" class=\"wp-image-723\" width=\"128\" height=\"128\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question.png 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question-300x300.png 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question-150x150.png 150w\" sizes=\"(max-width: 128px) 100vw, 128px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q1%EF%BC%9A%E8%87%80%E6%8E%A8%E5%88%B0%E5%BA%95%E8%A9%B2%E7%94%A8%E8%87%80%E6%8E%A8%E6%A9%9F%EF%BC%9F%E9%82%84%E6%98%AF%E7%94%A8%E6%A7%93%E9%88%B4%EF%BC%9F\"><\/span><strong>Q1\uff1a\u81c0\u63a8\u5230\u5e95\u8a72\u7528\u81c0\u63a8\u6a5f\uff1f\u9084\u662f\u7528\u69d3\u9234\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5982\u679c\u4f60\u7684\u5065\u8eab\u623f\u88e1\u525b\u597d\u6709\u81c0\u63a8\u6a5f\uff0c\u90a3\u4f60\u4e00\u5b9a\u8981\u7528\u81c0\u63a8\u6a5f\u505a\u8a13\u7df4\uff01\u6211\u975e\u5e38\u7684\u63a8\u85a6<\/p>\n\n\n\n<p>\u4e0d\u53ea\u5b89\u5168\u6027\u5f88\u9ad8\uff0c\u9023\u9ad8\u5ea6\u3001\u8ddd\u96e2\u90fd\u5e6b\u4f60\u8a2d\u8a08\u597d\u4e86\uff0c\u4f60\u53ea\u9700\u8981\u518d\u5fae\u8abf\u5373\u53ef<\/p>\n\n\n\n<p>\u5c0d\u65bc\u81c0\u63a8\u8a13\u7df4\u4f86\u8aaa\uff0c\u80fd\u66f4\u5c08\u6ce8\u65bc\u81c0\u90e8\u7684\u6536\u7e2e\u4e0a\uff0c\u52d5\u4f5c\u8dd1\u6389\u7684\u60c5\u6cc1\u4e5f\u6703\u5927\u5e45\u6e1b\u5c11<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q2%EF%BC%9A%E7%94%B7%E7%94%9F%E5%88%B0%E5%BA%95%E8%A6%81%E4%B8%8D%E8%A6%81%E5%81%9A%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%9F\"><\/span><strong>Q2\uff1a\u7537\u751f\u5230\u5e95\u8981\u4e0d\u8981\u505a\u81c0\u90e8\u8a13\u7df4\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6211\u77e5\u9053\u6709\u4e9b\u4eba\u53ef\u80fd\u6703\u8aaa\uff1a\u300c\u7537\u751f\u5c41\u80a1\u672c\u4f86\u5c31\u5f88\u7ff9\u3001\u7537\u751f\u53c8\u6c92\u6709\u8981\u871c\u6843\u81c0\u300d\u4e4b\u985e\u7684\u8a71<\/p>\n\n\n\n<p>\u4f46\u4e0d\u7ba1\u54ea\u500b\u808c\u7fa4\uff0c\u5176\u5be6\u6700\u597d\u90fd\u662f\u5747\u8861\u767c\u5c55\u6703\u6bd4\u8f03\u597d\uff0c\u4f60\u6709\u5f37\u58ef\u7684\u5927\u817f\uff0c\u537b\u6c92\u6709\u5f37\u58ef\u7684\u5c41\u80a1\uff1f<\/p>\n\n\n\n<p>\u60f3\u60f3\u597d\u50cf\u4e5f\u5f88\u5947\u602a.. \u800c\u4e14\u9577\u671f\u7531\u904e\u5ea6\u5f37\u52e2\u7684\u817f\u524d\u5074\u4e3b\u5c0e\u7684\u8a71\uff0c\u5f88\u5bb9\u6613\u9020\u6210\u9aa8\u76c6\u524d\u50be\u7684\u59ff\u52e2<\/p>\n\n\n\n<p>\u5efa\u8b70\u5982\u679c\u4f60\u6709\u5728\u7df4\u817f\u7684\u8a71\uff0c\u6700\u597d\u4e5f\u80fd\u628a\u81c0\u90e8\u7684\u8a13\u7df4\u52a0\u5165\u83dc\u55ae\u4e2d\uff0c\u5c0d\u4f60\u4e5f\u53ea\u6703\u6709\u597d\u8655\uff0c\u4e0d\u6703\u6709\u58de\u8655<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q3%EF%BC%9A%E8%87%80%E6%8E%A8%E5%8F%AF%E4%BB%A5%E5%81%9A%E5%BE%88%E9%87%8D%EF%BC%8C%E4%BD%86%E8%B5%B7%E6%A7%93%E6%9C%89%E5%9B%B0%E9%9B%A3%EF%BC%9F\"><\/span><strong>Q3\uff1a\u81c0\u63a8\u53ef\u4ee5\u505a\u5f88\u91cd\uff0c\u4f46\u8d77\u69d3\u6709\u56f0\u96e3\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6703\u6709\u9019\u7a2e\u60c5\u6cc1\u7684\u4eba\uff0c\u5927\u90e8\u5206\u90fd\u662f\u63a1\u7528\u5148\u5c07\u69d3\u9234\u653e\u5728\u8eab\u4e0a\uff0c\u518d\u6162\u6162\u5f9e\u81e5\u63a8\u6905\u4e0a\u6ed1\u4e0b\u4f86\uff0c\u9019\u7a2e\u81c0\u63a8\u8d77\u69d3\u65b9\u6cd5<\/p>\n\n\n\n<p>\u56e0\u6b64\u5728\u524d\u9762\u7684\u6559\u5b78\u4e2d\uff0c\u6211\u6709\u63d0\u5230\uff1a\u300c\u53ea\u63a8\u85a6\u4f7f\u7528\u76f4\u5f91\u8f03\u5927\u7684\u69d3\u7247\uff0c\u5c07\u69d3\u9234\u6162\u6162\u6efe\u52d5\u5230\u5b9a\u9ede\u300d\u7684\u8d77\u69d3\u65b9\u5f0f<\/p>\n\n\n\n<p>\u5728\u4e0a\u5927\u91cd\u91cf\u81c0\u63a8\u6642\uff0c\u4e5f\u80fd\u66f4\u5b89\u5168\u7684\u64cd\u4f5c\uff0c\u907f\u514d\u4e0d\u5fc5\u8981\u7684\u610f\u5916\u767c\u751f\uff01\u4e5f\u53ef\u4ee5\u5728\u81c0\u90e8\u5169\u5074\u653e\u69d3\u7247\uff0c\u85c9\u6b64\u52a0\u9ad8\u9ad8\u5ea6<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q4%EF%BC%9A%E8%87%80%E6%8E%A8%E9%83%BD%E5%8F%AA%E7%B7%B4%E5%88%B0%E8%85%BF%EF%BC%8C%E5%B1%81%E8%82%A1%E6%B2%92%E6%84%9F%E8%A6%BA%EF%BC%9F\"><\/span><strong>Q4\uff1a\u81c0\u63a8\u90fd\u53ea\u7df4\u5230\u817f\uff0c\u5c41\u80a1\u6c92\u611f\u89ba\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4e00\u6a23\u5728\u524d\u9762\u6559\u5b78\u4e2d\u6709\u63d0\u5230\uff0c\u4e0d\u8981\u56e0\u70ba\u81c0\u63a8\u611f\u89ba\u90fd\u662f\u5728\u7df4\u817f\uff0c\u5c31\u64c5\u81ea\u6e1b\u5c11\u884c\u7a0b<\/p>\n\n\n\n<p>\u5148\u6aa2\u8996\u81ea\u5df1\u662f\u5426\u5b78\u6703\u300c\u6b63\u78ba\u7684\u300d\u81c0\u63a8\u65b9\u5f0f\uff0c\u59ff\u52e2\u662f\u5426\u6b63\u78ba\uff1f\u518d\u505a\u51fa\u76f8\u5c0d\u61c9\u7684\u8abf\u6574<\/p>\n\n\n\n<p>\u4f60\u7684\u81c0\u63a8\u884c\u7a0b\u53ef\u80fd\u6703\u56e0\u70ba\u4eba\u9ad4\u7d50\u69cb\u800c\u6709\u6240\u4e0d\u540c\uff0c\u4f46\u7d55\u5c0d\u4e0d\u662f\u5927\u5e45\u5ea6\u7e2e\u77ed\u884c\u7a0b\uff01<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q5%EF%BC%9A%E8%87%80%E6%8E%A8%E5%AE%8C%E7%99%BC%E7%8F%BE%E5%A4%A7%E8%85%BF%E6%B7%A4%E9%9D%92%EF%BC%8C%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F\"><\/span><strong>Q5\uff1a\u81c0\u63a8\u5b8c\u767c\u73fe\u5927\u817f\u6de4\u9752\uff0c\u600e\u9ebc\u8fa6\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4efb\u4f55\u80cc\u69d3\u8ca0\u91cd\u7684\u8a13\u7df4\uff0c\u4e00\u958b\u59cb\u4e00\u5b9a\u90fd\u6703\u4e0d\u7fd2\u6163\uff0c\u7600\u9752\u4e5f\u662f\u5728\u6240\u96e3\u514d\u7684<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u767c\u73fe\u597d\u50cf\u6709\u58d3\u8feb\u5230\u795e\u7d93\uff0c\u751a\u81f3\u611f\u5230\u6975\u5ea6\u4e0d\u9069\u7684\u8a71\uff0c\u5efa\u8b70\u5957\u500b\u81c0\u63a8\u588a\u518d\u64cd\u4f5c<\/p>\n\n\n\n<p>\u7c21\u55ae\u4f86\u8aaa\uff0c\u5c31\u662f\u8b93\u4f60\u548c\u69d3\u9234\u4e4b\u9593\uff0c\u4fdd\u8b77\u8d8a\u591a\u8d8a\u597d\uff0c\u907f\u514d\u91cd\u7269\u76f4\u63a5\u58d3\u8feb\u4f60\u7684\u8173<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>9. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011 \u80f8\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u80f8\u808c\u7df4\u4e0d\u5927\uff1f4\u5927\u79d8\u8a23\uff0b5\u5927\u52d5\u4f5c\u6559\u5b78<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/biceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e8c\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff0c\u4f60\u77e5\u9053\u5f4e\u8209\u6709\u5e7e\u7a2e\u55ce\uff1f3\u500b\u52d5\u4f5c\u6559\u4f60\u6253\u9020\u50b2\u4eba\u7684\u4e8c\u982d\u808c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/triceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u9577\u982d\u662f\u95dc\u9375\uff016\u500b\u8d85\u9ad8CP\u503c\u52d5\u4f5c\u63a8\u85a6<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u89d2\u808c\u5168\u653b\u7565\uff0c\u80a9\u8180\u7df4\u4e0d\u5927\u3001\u6c92\u611f\u89ba\uff1f4\u5927\u79d8\u8a23\uff0b6\u500b\u52d5\u4f5c\uff0c\u6253\u9020\u7acb\u9ad4\u5357\u74dc\u80a9<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/abs-training-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u8179\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a5\u5927\u79d8\u8a23\u63d0\u5347\u8179\u808c\u611f\u53d7\u5ea6\uff01\u7537\u5973\u901a\u7528\uff13\u5927\u8179\u90e8\u8a13\u7df4\u52d5\u4f5c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/hips-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u81c0\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u5fae\u7b11\u66f2\u7dda\u3001\u871c\u6843\u81c0\u597d\u96e3\u7df4\uff1f6\u62db\u8b93\u4f60\u5c41\u80a1\u53c8\u5713\u3001\u53c8\u7ff9\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/legs-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u817f\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u817f\u7df4\u4e0d\u5927\uff1f\u7dda\u689d\u4e0d\u660e\u986f\uff1f\uff15\u62db\u7df4\u817f\u79d8\u8a23+13\u500b\u52d5\u4f5c<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" 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filter on the_content --><!-- AddThis Related Posts generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>\u7537\u751f\u5230\u5e95\u9700\u4e0d\u9700\u8981\u7df4\u81c0\u90e8\uff1f\u5973\u751f\u7df4\u81c0\u63a8\u3001\u4e0d\u7df4\u6df1\u8e72\u662f\u56e0\u70ba\u4e0d\u60f3\u8981\u817f\u7c97\uff0c\u4f46\u60f3\u8981\u5c41\u80a1\u7ff9\u4e00\u9ede\uff1f\u7df4\u5b8c\u81c0\u63a8\u6703\u8170\u9178\u662f\u6b63\u5e38\u7684\uff1f \u4ee5\u4e0a &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/physicfit.com\/hip-thrust\/\"> <span class=\"screen-reader-text\">\u3010\u81c0\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4f60\u505a\u5c0d\u4e86\u55ce\uff1f\u9084\u662f\u5176\u5be6\u5728\u7df4\u8170\u3001\u7df4\u817f\uff1f\u871c\u6843\u81c0\u3001\u7ff9\u81c0\u990a\u6210\uff01<\/span> \u95b1\u8b80\u5168\u6587 &raquo;<\/a><\/p>\n<p><!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt 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